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2-4-19

Tabata jump rope (work 20 sec, break 10 sec for 4 min)

3 rds

10 air squats

10 russian twists

10 burpees


Strength

Over head Squat

5x5 (increase weight)


WOD

24•18•12•6

Jumping Lunges

Ring or Banded pulls

plate or box jump

 
 
 

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Oct 15, 2019

Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...

 
 
 
Oct 14, 2019

Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...

 
 
 
Oct 11, 2019

Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...

 
 
 

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