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2 April 2019

2
Apr

2 April 2019

2 April 2019 

Warm-up: 500m Row, 3 Sets: 10x alternating DB Snatch (5/side), 10x Hand Release Push up, 8x Lateral DB Raise.

Strength: 10-8-6-4: Single Arm DB Press. (Perform number of reps on each arm – Increasing weight each set).- Increase weight on sets, If weight used last week was difficult, keep weight the same.

Stamina: 5 Rounds, not for time: 12x Weighted Dips, 50m Double arm KB Front Rack Carry, 10x Burpee – Chest to bar Pull up.

WOD:

5:00 AMRAP:

  • 20/15 Calorie Row
  • 10x Overhead Squats (95/65)
  • 10x Toes to bar  
  • Rest 3:00

5:00 AMRAP

  • 20/15 Calorie Row
  • 8x Overhead Squats (115/80)
  • 8x Toes to Bar
  • Rest 3:00

5 Minute AMRAP

  • 20/15 Calorie Row
  • 6x Overhead Squats (135/95)
  • 6x Toes to Bar
  • Rest 3:00

Cool Down: 6 sets: Wall Sits 1:00 on/off

 

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