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12 May 2020 – Equipment Check-in 11 a.m. to 2:00 p.m.

7
May

12 May 2020 – Equipment Check-in 11 a.m. to 2:00 p.m.

Warm-up:,  3 Rounds, 50 Double Unders or 15 Burpees, :40 Handstand hold against wall, 10x Push-ups, 10x V- up.

Strength: Strict Press: 4×6 – increase weight from last week. 

Stamina: 5 Rounds, not for time: 10x DB Burpee, 1:00 Gun walk march in place, 8x weighted strict Pull up. 

WOD: 15:00 AMRAP: 

  • 10x Toes to bar or 20x Sit-ups
  • 20x Double arm DB Clean (Alternating Single Arm works great too!)
  • 30x Double under (60x Singles)
  • Run 50m and Back

Cool Down: 30x Hollow Rocks X 2 Sets

 

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BodyWeight Only:

Warm-up: 5:00 Aerobic cardio, 3 Rounds, :40 Handstand hold against wall, 10x Burpees, 10x V- up.

Strength: Strict handstand push ups: 10, 8, 5, 3, 3 reps.

Stamina: 5 Rounds, not for time: 10x plyo push up, Burpee, 1:00 High knee, 8x weighted strict Pull up or dip (find an austere object to hold in your lap as you perform dips off a bench or secure chair). 

WOD: 15:00 AMRAP: 

  • 10x Toes to bar or 20 v ups
  • 100 meter crab crawl
  • 30x Double under or high skips
  • Run 50m and Back

Cool Down: 30x Arm Circles X 4 Sets (Rest between sets)

 

 

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