Thursday 9 June 5 x 3 front squats 3 sec pause in the bottom Wod 1000m row 50 kb swings @ 32/24kg 30 box jumps @ 30/24"" Wednesday 8 June
Build to heaviest complex: 1 power clean 2 hang power clean 1 hang squat clean Wod - CINDY 20 min AMRAP 5 pullups 10 push ups 15 air squats Tuesday 7 June
10-1 strict press @ 65% 3 strict pullups between each set WOD - 15 min CAP 5 rounds 14 front rack lunges @60/42.5kg 200m run Lunges to be unbroken If you break = 8 wallballs Monday 6 June
EMOM 11 mins 4 deadlifts @ 65% Wod - 13 min AMRAP 4 chest to bar 4 thrusters @ 50/35kg 6 bar over burpees In honour and memory of the Hotshots of Arizona who passed away June 30 2013 while fighting a wildfire.
Friday 3 June Hotshots 19 6 rounds: 30 Air Squats 19 Power Cleans @ 60/42.5kg 7 Strict Pull-ups 400 M Run Wednesday 1 June
5 x 11 deadlifts Wod - 15 min EMOM Min1: 32 double unders Min2: 16 kb snatches @ 24/16kg Min3: 16 wallballs |
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July 2018
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