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20 April 2018

20
Apr

20 April 2018

20 April 2018 – DeLoad Week

Warm-up: 2 Sets: 400m Run to JITB, 2 Rounds: 5x Pull up, 10x Push up, 15x Air Squat.

Strength: Bench Press: EMOM for 10 min. 3x at 60% OF 1 RM

Stamina (don’t post on board): 3 Rounds, not for time: 20x Hand Release Push up, 12x Strict Ring Dips, 20x GHD Sit up.

WOD: 12:00 Ascending ladder:

  • 2x DB Hang Squat Clean (50/35) – Coaches, please make sure the Dumbbells are put away neatly and on the racks/completely under racks
  • 2x Toes to Bar

(2/2, 4/4, 6/6, 8/8, 10/10… Continue until 12:00)

Cool Down: “Annie” – 50-40-30-20-10 – DUs/Ab Mat Sit-ups

Thank

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