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27 August 2019

27
Aug

27 August 2019

 

27 August 2019

Warm-up:   500m Row, 3 Sets: 12x Lunges, 10x Push up with rotation, 20m bear crawl. Run Block (12 Minutes)

Strength: Push Press: 5×7 (4 sec. decent, explode up.) Increase weight slightly from last week, ensure all sets are still at tempo and unbroken. (18 Minutes)

Stamina: 4 Rounds, not for time: 100m Double arm KB Front rack carry, 50m bear crawl- sandbag drag, 20x Alt. Arm deficit push up. 

WOD: 

6:00 AMRAP:

  • 1-2-3-4-5-6, etc.  Thrusters (115/75) / Pull-ups

So, One Thruster, 1 Pull-up, 2 Thrusters, 2 Pull-ups, etc. 

Rest 3:00

6:00 AMRAP:

  • 40x Double Unders
  • 8x Toes to bar 

Cool Down: 10:00 EMOM:

-Even: 30 sec. hollow hold 

-Odd: 30 sec. Weighted Plank 

 

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