130828 Wednesday

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Warm-up

AMRAC in 10 minutes with 4-8:

Hang Squat Cleans

C2B Pull-ups

T-Push-ups

TGU Ph 1/Roll-up

NTE 3 Rounds.

Strength/Skill Development 

A1. C2B Pull-up x 2-4 x 4 sets. (Add load/reduce Gravitron assistance as able)

A2. Turkish Get-up x 3-5/arm x 3 sets.

WOD

Complete 3 sets:
AMRAP in 4 minutes:

4 Hang Squat Cleans ¬†(70-80% of last week’s clean triple. NTE 155/105lbs)

6 Plank Burpee Box Jumps (NTE 24/20″)

50m shuttle run x 4 (200m total)

Rest exactly 1 minute b/w sets.

Pick up each set where you left off.

Post best pull-up, Get-up & total rounds/load.

 

One thought on “130828 Wednesday

  1. Zach

    Name SH2OH Total reps WL load
    Mer 32 — –
    Heather 85 85 50
    Saraa B 85 — 50
    Rebecca 80 — 40
    Julie 85 — 40
    Robin 75 — 40
    Jess H 100 91 50
    Anarva 45 — –
    Menne M 155 104 90
    Alan 115 — 70
    Kim H 105 90 50
    KK 165×2 175×1 114 40
    Chapman 200 134 70
    Jess L 80 — 40
    MCK 15 (DB) 118 20
    Jordan V 165 119 95
    Kim F 115 — –
    Anthony 185 — –
    Amber 140 x2 140×1 101 70
    Hadley 80 — 40

    Reply

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