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26 March 2020

2
Mar

26 March 2020

25 March 2020

Warm-up:  400m Run, 3 Sets: 20 count Mountain Climbers, 10x Barbell muscle snatch (or alternating dumbbel snatch), 12x Goblet squat with a Kettlebell or Dumbbell

Strength: Deadlift: 9-7-5-3 (Increase load with each set) – Increase load on last 3 sets from last week.  If you only have one set of weights or just a dumbbell or kettlebell, perform 100 Deadlifts at that light weight. 

Stamina: 5 Rounds, not for time: 20x Sit ups, 20x Alternating leg Reverse lunge Holding DB in each hand (Heavy),

WOD: 4 Rounds for time: 

  • 400m Run (if you have a rower or bike at home, sub 500m on those)
  • 30x Wall Balls or Wall Ball Sit-ups to a wall
  • 15x Toes to bar or V-ups

Cool Down: 4 Sets, not for time: 20x Arc Wall Ball Slams or Rotational Wall Slams. 

 

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