Saturday 5.16

Saturday 5.16
Saturday 5.16


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Muscle Group:


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Categories:

Equipment:


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WARM-UP
AMRAP x 10 MINUTES
200m Run rest 0:30

AMRAP x 1 MINUTE
3 Strict Pull-up/
5 Ring Rows + 5 Push-ups + 10 Air Squats

STRENGTH
ON A 15:00 RUNNING CLOCK… Build to Heavy Set of 5 Bench Press
(Score is Load)
WORKOUT
EMOM x 18 MINUTES

MIN 1 – :50 Bike or Row
MIN 2 – 15 Slam Balls then Plank Hold Remainder of Minute
MIN 3 – 10 Ring Rows then Hollow Hold Remainder of Minute

Home WOD

WARM-UP

EMOM x 6 MINUTES

MIN 1 – :45 Row or Cardio Choice
MIN 2 – :45 Scap Push-Up
MIN 3 – :45 Row or Cardio Choice
MIN 4 – :45 Single DB Bent Over Row
MIN 5 – :45 Row or Cardio Choice
MIN 6 – :45 Single DB Swing

STRENGTH

3 SETS FOR QUALITY

10 DB Supinated Bent Over Rows
10 Deficit Push-ups
30 Alt. V-ups

-Rest 1:30 b/t Sets-

WORKOUT FOR TIME
25-20-15

DB Bent Over Rows
15-20-25
Weighted Sit-ups
20-20-20
DBL DB Swing

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