5.20.16

gainz be gone

Warm up

coach picks

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Strength; power jerk

40% 5, 50% 5, 60% 5

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WOD: 

15-9-6-3

deficit HSPU 45/35

Front Squats 165/115

ring dips

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Cool down: 200 m walk 

 

7.15.15

myprecious

Warm up:

400 m run

30 sec handstand hold

20 jumping jacks

10 air squats

12 mountain climbers

spiderman crawl wall to wall 

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Mobility:

shoulders- lacrosse ball

banded hip liberator- 2 mins each leg

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WOD:

12 min alternating EMOM

6  deficit HSPU 45/35

6 pistols  (weighted for advanced athletes) (3 each leg)

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Cool down: 

200 m walk

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Extra Credit: 

1 mile run for time

*log time into zen planner*