Wednesday 12.4

Wednesday 12.4
Wednesday 12.4


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Muscle Group:


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Categories:

Equipment:


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STRENGTH

3-3-3* Push Press

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

WOD

50/40 Cal Bike
4:00 max burpees

POST WOD PARTNER FINISHER
Team of 2

400m Farmer walk 75/55
or
5 Min Farmer hold, alternating as needed.

ATHLETE GOAL – Bring the intensity on the Push Press sets, but keep mechanics on point. At no time should athletes excessively arch their back or turn these into Push Jerks. Get out of their comfort zone on the Bike…challenge athletes to try and hold an RPM that they’ve never seen on their screen before. They won’t regret at least trying!

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