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13 August 2019

13
Aug

13 August 2019

 

13 August  2019

Warm-up:  500/400m row, 3 sets: 10x Knees to elbow, 5x Renegade row (light), 8x Burpee. Run the Block (Keep Rowers Out for WOD)

Strength: Push Press: 5×7 (4 sec. decent, explode up.) Increase weight slightly from last week, ensure all sets are still at tempo and unbroken. 

Stamina: 4 Rounds, not for time: 50m DB Bear crawl, 20x Hand release Plyo push up, 12x Strict chest to bar chin up. 

WOD: 18:00 AMRAP; Rest 2:00 after 9:00

  • 10 Calorie Row (Keep Rowers out of the way of Barbells as they bounce into them)
  • 8x Power Clean (135/95)
  • 6x Toes to bar or GHD Sit-ups

Choose your own adventure: add 5 Calories each round or 2 Power Cleans or 3 T2B/GHD

Cool Down: 5 Sets 1:00 on/off Planks

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