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Tuesday, March 17, 2020

A.In 15 minutes complete 4 sets of the following

20 DB reverse lunges UB

10 standing strict press w/ 2 sec pause overhead each rep

15 supinated ring rows

B. For time

100 double unders

9 toes to bar

21 KB swings @ 70#/53#

15 burpees

15 toes to bar

15 KB swings

15 burpees

21 toes to bar

9 KB swings

15 burpees

100 double unders

C. 3 sets

5 HEAVY hammer curls

10 DB bicep curls

20 Standing DB overhead tricep extensions


AT HOME WOD

100 burpees for time

EMOM stop and complete 12 air squats

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Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

Wednesday, September 16, 2020

A. Every 90 sec alternate between the following movements to complete 4 sets of each: A1. Double DB/KB OH carry x 30m A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build B. “Helen” 3 rounds for time R

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