Workout of the Day (WOD)

Essentials A. 5 min Emom Rope Climb Foot Hook From Box x 3-4 attempts 5 min Emom Single leg Box Step Down Slow negatives x 4-6 per leg 5 min Emom Pike Push Up x 5-7 reps B. 7 min Amrap Dual Kettlebell Deadlift x 5 reps Dual Kettlebell Clean x 5 reps Box Jump

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  Name: JT Odom Age: 31 Occupation: Mechanical Engineer Hometown: Originally from St. Marys, GA Which class time do you usually attend? 5AM Favorite WOD: Anything with a good mix of power and endurance Favorite CF Movement: Power Clean Least Favorite CF Movement: Sumo Deadlift High Pull, just a terrible, ridiculous waste of time and effort 3RM Back Squat:

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Essentials A. 5 Sets Clean Complex Power Clean + Hang Power Clean Above the Knee + Hang Power Clean Below the Knee + 3 Front Squats Use empty Barbell or Very light load On the 2:30 B. 10 min Every 30 sec Dual Dumbbell Thruster x 5 reps @ a sustainable weight Fitness A. 5

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Essentials 6 sets Sets 1-3 Weighted Box Dips x 4-6 reps Sets 4-6 Weighted Pull up negatives x 4-6 reps On the 2 min B. 3 rounds for time: Single unders x 100 reps V-Ups x 20 reps Kettlebell Swing x 10 reps Fitness 6 sets Sets 1-3 Weighted Dips x 4-6 reps Sets 4-6

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Essentials A. ‘Barbara P.’ 6 rounds for time: Box Step Overs x 30 reps Alternating Dumbbell Power Snatch x 20 reps Power Clean x 10 reps Burpee x 5 reps Run x 100 meter Fitness A. ‘Barbara P.’ 6 rounds for time: Box Step Overs x 30 reps Alternating Dumbbell Power Snatch x 20 reps

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Essentials A. 5 sets Push Press x 5,5,3,3,2 Build in weight as reps get lower On the 2:30 min B. 5 min Amrap Deadlift x 5 reps Wall Ball x 15 reps Rest 3min 4 min Amrap Deadlift x 4 reps Wall Ball x 12 reps Rest 2 min 3 min Amrap Deadlift x 3

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Essentials A. 25 min Emom 1.Battle rope x 50 reps 2.Box Step Ups x 14 reps 3. Reverse Single Unders x 50 reps 4.Dumbbell Z Press x 7 per arm 5.Row x 10/7 cal B. Mobility Lying Knee and Hip Distraction x 1 min per side Lacrosse Ball Scapula x 1 min per side Fitness

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Essentials A. 5 Sets Staggered Stance RDL x 7 per leg On the 2:30 min B. 6 Sets KettleBell Swing x 10 reps Incline Push Up x 5 rep Rope Sit to Stand x 3 reps On the 3 min Marks Fitness A. 5 Sets Staggered Stance RDL x 7 per leg On the 2:30

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Essentials A. (6 set total) 3 Sets Back Squat x 3 reps On the 2:30 min 3 sets Dumbbell Bulgarian Split Squat x 10 reps (5 per leg) On the 2:30 min B. Yearly Benchmark ‘Grace’ (scaled) Clean and Jerk x 30 reps 85/55 Fitness A. (6 set total) 3 Sets Back Squat x 3

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Essentials A. 5 Sets Incline push ups x max unbroken reps #7 On the 2 min marks B. 5 Sets Ring Pulls x max unbroken reps On the 2 min marks C. 3 Sets (Flow) Kettlebell Turkish Sit Ups x 10 reps Rower Roll Outs x 10 reps Hollow Body Flutter Kicks x 30 reps

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Essentials A. (6 set total) 3 Sets Front Squat x 3 reps On the 2:30 min 3 sets Front rack Step Back Lunges x 10 reps (5 per leg) On the 2:30 min B. 18min Emom 1.3 Jumping Pull Ups + 6 Dumbbell Squats 2.9 wall Ball + 3 Devils Press 3.Hang Power x 12

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Essentials A. 15min Deadlift A1. (10min) Build up to 80% for a single A2. (5min) 3 Sets Deadlift x 5 reps (80% of A1.) B. 7min Amrap Shoulder to Overhead x 7 reps Single Unders x 50 reps Fitness A. 15min Deadlift A1. (10min) Build up to 80% for a single A2. (5min) 3 Sets

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Essentials A. 15min Amrap Teams of 3 Sled Push x 200 meters empty Air Squat x 50 reps *waterfall Style* B. Mobility 3 Sets Banded Shoulder Distraction x 1 min per Arm Foam Roll Glute x 1 min per side Fitness A. 15min Amrap Teams of 3 Sled Push x 200 meters empty Air Squat

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