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Tuesday 06.23.2020

POSTED ON June 22, 2020

Tuesday | 06.23.2020

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General Warm Up:
30ft broad jump
30ft Carioca
30ft duck walk
X2-3 sets
 
Specific Warm Up:
6 dumbbell power cleans
8 kips
10 lemon squeeze
X2-3 sets
 
WOD: “Five Finger Death Punch”
 
Level 1:
21-15-9
Dumbbell Power Clean 50/35
Toes 2 Bar
-rest 3min-
15-12-9
Dumbbell Push Press 50/35
Chest 2 bar
-rest 3min-
9-7-5
Dumbbell Thrusters 50/35
bar musle up
Level 2:
21-15-9
Dumbbell Power Clean 35/20
Toes 2 Bar
-rest 3min-
15-12-9
Dumbbell Push Press 35/20
Pull Up
-rest 3min-
9-7-5
Dumbbell Thruster 35/20
Bar Muscle Up (Maybe reduce bar muscle up to 5/3/1 for this group as well)
 
Level 3:
21-15-9
Dumbbell Power Clean 20/10
Hanging knee raise
-rest 3min-
15-12-9
Dumbbell Push Press 20/10
Ring row
-rest 3min-
9-7-5
Dumbbell Thrusters 20/10
Jumping Chest 2 Bar 2:1 scale up
 
ROMWOD: 2-3 rounds for Quality
:30/:30 side plank rotations
15 hip extensions
20 flutter kicks

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