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Thursday 05.28.2020

POSTED ON May 27, 2020

Thursday | 05.28.2020

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Warm Up:
 
30ft Samson lunge
 
5/5 front scale
 
6 light weight dumbbell snatch
 
6 light weight devils press
 
X3
 
Foundation: (15-20min)
 
A1.) Double Kettlebell Front Rack Step Up 3 sets 6/6; rest :60
 
A2.) Negative Handstand Push Up 3 sets 5-7; rest :30 A3.) Broad Jump 3 sets 50ft; rest :60
WOD: (Energy System Priority)
 
10/10 single arm kettlebell thrusters
 
8 deficit handstand push ups
 
6/6 double kettlebell front squat
 
10/8 cal row
 
Complete 4 sets; rest 1:30 between sets
 
(record slowest time)
 
*Scale movements based of what coaches suggest
 
RX (Level 1): 53/35 kettlebell , 6in/4in
 
Intermediate (Level 2) 35/18;4in/2in
 
Beginner (Level 3) 35/18; 12 deficit push ups off plates
 
WOD 2: 3 rounds
 
:20/:20 side plank rotations
 
10 Cuban press
 
:45/:45 Couch Stretch
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