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23 April 2020

22
Apr

23 April 2020

23 April 2020

Warm-up:  3 Sets: 50 Double Unders, 16x Alt. KB Snatch,  20x single arm KB Clean (10 per side), 10x Single arm KB Push Press (5/side). 

Strength: Bench Press: 7-5-3-1 (increase load with each reduction in rep count) then 1 sets of 20 unbroken reps at 50% of last set (set of 1). Set of 20 should be continuous with as little rest between reps as possible. 

Stamina: 4 Rounds, not for time: 12x Turkish Get up (6/side), 20x Single arm alternating deficit push up (One hand elevated about 4”, other hand on ground, next rep switch hands), 20x Single arm KB Row with 1 sec. Pause at top (10 right then 10 left). 

WOD: 4 Sets: in 4:00 complete 

  • 15 Calorie Bike/ Row/ Ski erg/ Run 400 Meters
  • 12x Double arm Dumbbell Thruster (40/25) (if you have a barbell, use 95/65)
  • Max Burpees in remaining time (if you have a bar, perform burpees over the bar!)
  • Rest 2:00 between sets. 

Cool Down: Sprints  EMOM15, Sprint 25-50 Meters, Walk Back

 

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