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13 October 2020 – Online Programming Continues, at least for a bit….

5
Oct

13 October 2020 – Online Programming Continues, at least for a bit….

We are able to keep our website for about 2 months until David and I figure out everything CrossFit. If you would like to contribute periodically for our programming and website and keeping our Affiliate name, please venmo @susie-tannery whatever you choose to contribute, big or small!

13 October 2020  – Happy Tuesday Tacos!

Warm-up: 500m Row, then 20-16-12: Alternating Arm DB Push Press (Resting arm overhead), Dumbbell Rows,  Sit ups. 

Strength: Push Press: 7-7-5-5-3. Increase weight with each reduction of reps. 

Stamina: 4 Rounds, not for time: 10x Renegade Row (35/20), 8x Weighted Strict Pull up (AHAP – unbroken) right into max unbroken bodyweight strict pull up, 100m Double arm overhead KB Carry (35s/15s). 

WOD:  2 Rounds for time: 

  • 50 Calorie Row (or Run 800m)
  • 40x Kettle Bell Swing (55/35) 
  • 30x Wall Ball (20/14)
  • 20x Pull up 
  • 10x Dumbbell Hang Clean and Press (50s/30s)

Cool Down: 3x 600m Sprint – 90% of max effort. (2:30 Rest between sets)

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