Back Squat week 4
7 X 2 @ 85% of test 1RM
Tempo 30X1
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PARTNER WOD
For 2 cycles
Teams of 2, 12 min AMRAP
30 Double Unders
10 DB Snatches, 22.5/15kg
5 CTB
Rest 3 mins between each cycle
Partner A will complete a full round of: 30 Double Unders + 10 Dumbbell Power Snatches + 5 Chest-to-bar Pull-ups ...followed by partner B. Continue alternating full rounds for the remaining time.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
4 ROUNDS
4 rounds
400m Run
10 Toes-to-bars
5 CTB Pul Ups
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10 ROUNDS
10 rounds each with a partner IGYG
1 Wall Walk
300m Row
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7 ROUNDS
7 Rounds
4 Press Ups
4 Thrusters 42.5/30kg
4 T2B
4 SDHP 42.5/30kg
4 Burpees
4 Kettlebell Swings 24/16kg
4 Pull-ups
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LADDER
6 min window
Ascending ladder of
3 Wall Ball
3 Box Over
6 Wall Ball
6 Box Over
9 Wall Ball
9 Box Over
Add 3 reps to each movement per round
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