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Tuesday 04.21.2020

POSTED ON April 20, 2020

Tuesday | 04.21.2020

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Warm Up:
30ft lunge with a twist
10 hollow to arch roll
20 groiners
Complete 3 sets
 
Foundation:
A. Build to a heavy 3 Hang Power Clean + 1 Push Jerk today in
5 sets of less
*if no barbell then use two dumbbells and perform EMOM for 10-15min or use a back back and build to a heavy or if sand bag available perform as well.
 
Metcon:
Option 1: (limited weights)
15min AMRAP
30 single dumbbell suitcase deadlift
30 hand release push ups
50ft single arm overhead carry
 
RX (Level 1): 50/35
Intermediate (Level 2): 35/20
Beginner (Level 3): 20/10
*Use a backback or house hold item if no dumbbells available.
Option 2: (no weight)
15min AMRAP
30 single leg body weight toe touch (15 each side)
30 hand release push ups
100ft walk with a shirt over head
*Use a shirt or band and pull it apart overhead and walk 100ft with out your elbows bending. This will get tougher then you think.
 
ROMWOD:
3min straddle
2min pigeon L/R
3min butterfly
2min pigeon L/R
1min seated forward fold

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