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16 August 2019

16
Aug

16 August 2019

 

16 August  2019

Warm-up:  Eastside Lap, 3 Sets: 10x Push-up, 10x V-up, 20x Mountain Climbers. (15 Minutes)

Strength: Bench Press: 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. (17 Minutes)

Stamina: 4 Rounds, not for time: 20x Weighted Dips, 10x Burpee- Slam Ball, 15x Supine Ring Row. 

WOD: 21-18-15-12:

  • Dumbbell Deadlifts (35/20)
  • Hang Dumbbell Squat Cleans (35/20)
  • Dumbbell Shoulder to Overhead (35/20)
  • 2x Double under (42-36-30-24) or 3x Singles (63-56-45-36)
  • Run to the End of the Parking Lot and Back after each set

Cool Down:  4 Sets:  15 GHD Sit-ups, Rest Between Sets (can also incorporate this with Strength in between Bench Press)

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