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WOD

Saturday 02.08.2020

POSTED ON February 7, 2020

Saturday | 02.08.2020

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Warm Up:
:15 dead hang
5/5 kb high pull
50ft reverse bear crawl
x2-3 sets
 
Foundation Gymnastics:
A1.) 3 sets of 25 ab mat sit ups (weighted if possible); rest :45
A2.) 3 sets of 8/8 Half Kneeling Single Arm Dumbbell Press; rest :45
A3.) 3 sets of 5-7 Strict pull ups; rest :45 (banded if possible but no kipping)
 
WOD: *partition work as needed, like “Murph”
*30min time cap if athletes do not finish note the number of reps completed.
 
RX/Level 1 “LT Dan”
100 pull ups
200 push ups
300 air squats
Intermediate/Level 2
100 pull ups
150 hand release push ups
250 air squats
 
Beginner/Level 3
100 jumping pull ups
150 push ups from knees
200 air squats to a med ball
 
ROMWOD:
2min half saddle L/R
2min shoulder T L/R
2min seated straddle
x2
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