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19 September 2019

19
Sep

19 September 2019

 

19 September 2019

Warm-up: 3 sets: 500m Row, 10x Push up with rotation, 20x 2 count Mountain Climbers. 

Strength: Bench Press: 5×5 75% of 1 RM. increase weight slightly from last week (about 2.5-5%). 

Stamina: 5 Rounds, not for time: 10x Renegade row, 12x Supine ring row, 16x Alt. Foot Toes to bar. 

WOD: For Time: 

Chipper Jones: 

  • 100x Double Unders (200 Singles)
  • 90x Ab Mat Sit-ups
  • 80x Air Squats
  • 70x Leg Levers (Legs 6″ to 20″)
  • 60x Lunges
  • 50x Toes to Pole (Lay down, then Hold onto Rig or Poles throughout gym and kick legs up to pole)
  • 40x Slam Balls (30/20)
  • 30x Slam ball over Shoulder (squat down and throw slam ball over shoulder)
  • 20x Burpees
  • 10x Pull-ups

Cool Down: 3 Sets: 20 Hollow Rocks

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