6 Rounds for time:
400 meter run,
3 rounds of Cindy,
10 Power Cleans 95/65#
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Sunday Funday @ 8 am
5x3 Tempo Front Squat
WOD - 4 Rounds for Time
10 DB Deadlift
10 DB Hang Clean
10 DB Push Press
10 DB Burpees
15/20 Cal Bike
Open Gym @ 9 am
Warmup: 10 minutes of:
10 cal row,
10 PVC pass-throughs,
10 Ring Rows,
10 Alternating Pushups on KB
+++++++++++++++++++++++++++
Body Building:
Super Set #1 x 5 Rounds:
(A) DB Bench Press x 12,
(B) Bent over DB Flies x 12,
Super Set #2 x 4 Rounds:
(A) KB Pull overs x 12,
(B) KB High Pulls x 12,
Super Set #3 x 3 Rounds
(A ) Floor Press Wipers x 12,
(B) Seated DB Curls x 12 (each arm)
Warmup: 3 Rounds ~ Not for Time:
Single Arm DB Press x 10 (5 each side),
DB Round the world x 10 (5 each direction),
10 Calorie Ski Erg
++++++++++++++++++++
Skill: Pulling Power:
5 x Max load dead-hang pullup then
5 x Negative Pullups x 5
+++++++++++++++++++++
WOD: For Time:
1000 meter row,
30 Alternating DB Snatches 55/35#,
30 Pullups
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Endurance: Meet at ECF @ 530 am
On the 3 minute x 12: row 500 meters
