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19 August 2019

19
Aug

19 August 2019

 

19 August 2019

Warm-up:  400m run to JITB, 20-16-12: Jumping lunges, Mountain Climbers, Wall ball (light). 400m run to JITB (Around 12 Minutes)

Strength: Front Squat: 5×7 (4 sec. decent, 1 sec. pause at bottom, explode up.) Increase weight slightly from last week, ensure all sets are still at tempo and unbroken.  (about 17 Minutes)

Stamina (don’t post on board): 4 Rounds, not for time: 24x alt. Goblet carry lateral box step up, 200m farmer carry, 75m crab walk. 

WOD: AMRAP 16: 20-16-12-8

  • Calorie Row
  • Kettle bell swing (55/35)
  • Slam Balls (30/20)
  • Burpees
  • in remaining time, perform Max Wallballs (20/14)

Cool Down:  5 Sets:  10 Hollow Rocks, Rest Between Sets

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