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Tuesday 16 May BACK SQUAT 6-6-5-5-4-4 @ 65-70% No superset, prepare for the WOD WOD - 12.3 - CrossFit Open 18 minute AMRAP 15 box jumps @ 24/20" 12 push press @ 50/35kg 9 toes to bar / 12 knee raises  Monday 15 May WARM UP 15 banded good mornings 2 lengths banded sideways crab walk (left leg first, then right leg first) 2 rounds Crab walk video demo: https://www.youtube.com/watch?v=gBnp89EN8zM DEADLIFT 5 x 6 @ 65-70% No superset, prepare for the WOD WOD 2 rounds for time 35 burpees 30 sit ups 25 kb swings @ 32/24kg 20 pullups 15 handstand push ups / 25 floor push ups 20 min CAP  Monday 8 May WARM UP 4 rounds 12 kb swings 12 goblet squats All 24 reps to be unbroken STRENGTH - BACK SQUAT 5 x 8 @ 60-65% WOD 3 x 4 minute AMRAPS 2 hang cleans @ 90/65kg 4 bar over burpees Rest 1 minute between AMRAPS Record 3 scores  Friday 5 May WARM UP 10 squat therapy 10 jumping squats 10 squat therapy 30 second hold in bottom squat 8 min AMRAP BACK SQUAT 9-1 @ 55-60% 9-1 STRICT PULLUPS WOD 3 rounds for time of 15 ground to overhead @ 42.5/30kg 15 burpees 30 double unders  Thursday 4 May WARM UP 20 glute bridges 2 minutes in lizard stretch, either side. 20 glute bridges STRENGTH KB overhead walking lunge 25 ft double kb overhead walking lunge 6 lengths, as heavy as poss WOD 4 rounds for time of: 400m run 25ft handstand walk (broken into 5 ft sections) 6 deadlifts @ 110/77.5kg  Wednesday 3 May WARM UP 8 min AMRAP - in pairs, you go I go SANDBAG COMPLEX - Burpee - Clean - Back squat - Back rack lunge L and R STRENGTH DOUBLE KETTLEBELL STRICT PRESS 5 x 9 @ 55-60%, round to closest kb 5 x 8 double kettlebell front rack lunge, same weight WOD 5 rounds for time 20 wallballs 12 toes to bar / 18 toes to chin height  Tuesday 2 May DEADLIFT 5 x 9 @ 55-60% L1: 20 UNBROKEN PUSH UPS L2: 12 UNBROKEN PUSH UPS L3: 15 PUSH UPS, BREAK AS NEEDED WOD - CHIPPER 30 deadlifts @ 50/35kg 30 box jumps @ 24/20" 30 hang cleans @ 50/35kg 30 shoulder to overhead @ 50/35kg 30 bar over burpees 20 min CAP  Monday 1 May Bank Holiday Hero WOD: "Holleyman" 30 rounds for time 5 wallballs 3 handstand push ups 1 power clean @ 100/70kg ----- U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.  |
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