All posts filed under “wickes

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Wickes 12/6 D4D

Short but sweet one today I got shit 2 do Dynamic warmup 15 min stair climber Then: TEABAG YOUR BUDDY TONIGHT from 4Horsemen EMOM for 20 min: 2 DL @225# 3 burpees Deadlifts for Dwayne total: 20,250#

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Wickes 11/27

Short but sweet lil pre thxgiving slammer Dynamic warmup Stair climber 5 rounds rest as needed but as little as possible between rounds. Don’t let go of the barbell. 5 deadlifts 5 bent over row 5 hang power clean 5 front squat 5 back squat… Read More

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Wickes 11/25

10 min stair climber Sex Panther from 4Horsemen: 5x through: 5 power cleans @155# 5GHR 5x through: 5 power snatch + OH squat @95# 5 DB snatch each arm @50# 5x through: 20 kcal on air assault bike 5 Turkish getups each arm @40#

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Wickes 11/21

3 rounds 3min stair climber 15 pushups 10 rounds, 30 sec rest between rounds 4 BB bench @155# 6 pull-ups 8 pushups 10 rounds no rest between rounds 5 tire flips 10 back squats @110# 200m row sprint Sauna