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clifton park bootcamp
WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap   Fitness Pistol progression work   Sport Work on Pistols for 10 minutes   25 Days of Christmas Max effort Overhead Plate Hold (45/25)  
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WOD "Barbara" 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.   Fitness 5 minutes Max Effort American Kb Swings (53/35) Sport Snatch Skills 5 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) +...
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WOD Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270...
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WOD For time: 25 Burpees 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double unders Then: 25 Burpees  12 minute time cap    WOD Strategy: This workout will be an all out sprint. The first 25 burpees should be done at a moderately fast pace. During this first set, focus on breathing and continuously moving....
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WOD 3 Rounds For Time: 15 Toes to Bar 15 Push Press (135/95) 15 Box Jumps (24/20) 15 Overhead Squats (135/95) (20 Minute time cap)   Fitness Back Squat 3×10 @ 70% of 1RM (15 Minute Time Cap)   Sport 1) Clean and Jerk Complex 5 sets of:  2 Squat Cleans + 2 Jerks (15 Minute Time...
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WOD "Mary" 20 minute AMRAP: 5 Handstand Push ups  10 Pistols (5 each leg alternating) 15 Pull ups   Fitness   12 Rounds of Tabata: (:20 work, :10 rest)  1) AbMat Situps 2) Flutter Kicks 3) FLR (on the floor) (Perform AbMat situps, flutter kicks, FLR, and then go back to AbMat situps)   Sport...
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Fitness & Sport   WOD Teams of two complete the following: 15 Minute AMRAP: 5 Snatches (115/80) 10 Wall Balls (20/14) One athlete completes a full round, while the other rests.   25 Days of Christmas 5 minutes max distance Row    
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