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Workout of the day – Saturday November 6th

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** Week 7 of our 9 week cycle, last week of peaking before we deload and test **

Warm up

“Fight Gone Bad” style: 3 rds of 30 sec at each station, 10 sec transition

Cuban presses with 5# weight plates

Wall facing squats (toes as close to the wall as possible, hands overhead)

Empty BB jumping squats

Partner WOD

on a 35 min clock:

4 Rounds:

50 handstand pushups

50 Toes to Bar

50 Deadlifts 185/135 lbs

50 Wallballs 20/14 lbs

Then, in the remaining time, each partner to find a max weight of the “Bella complex”:

1 clean

1 shoulder-to-overhead

1 front squat

1 shoulder-to-overhead

Time cap of 25min on the first part. One partner working at the time


Partner WOD

In teams of 2:

3 rounds for time:

500m run (run together) – one lap around the block

150 double unders

50 double DB clean and jerks 50/35 lbs

50 handstand pushups / pike push ups

Time cap: 35min

one partner working at a time, split as desired, except the run

Olympic lifting

Muscle snatches


Power snatch from 12″ blocks

3×3 @ 70%

Snatch from 12″ blocks