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September 29, 2019

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Zara's and Donna's bday week:)

May 8, 2017

Monday 

Work up to heavy single (clean & Jerk)

Emom5 (1 C&J then 5 leg raises)

Emom5 (increase weight 1 C&J, 5 leg raises)

Emom5 (85% 1 C&J, 5 leg raises)

 

B) amrap 14

10 pull ups

15 med ball cleans 20/14

20 box jumps 24/20

 

Tuesday 

Snatch complex (work to a heavy)

1 tempo pull (10 sec)

1 high hang snatch

1 hang snatch (any hang, full or power)

 

B)3 rounds for time (adhere to the intervals)

12 supine ring rows (flat as possible)

Rest :30

:30 of hollow rocks

Rest :30

Farmer carry (Ahap, asap)100m

Rest :30

 

Wednesday 

Work to a heavy (complex)

1 slow tempo clean pull (:10 sec)

1 high hang clean 

1 hang clean 

1 Jerk 

 

B)7 rounds 

21 shoulder to overhead 75/45

21 kb swings 44/26 (Russian)

 

Thursday

High box squats 10-8-6-4-3

Deadlift 5x5

Back extensions 4x8

 

B)"quarter gone bad" 5 rounds count the reps

:15 of thrusters 135/95

:45 rest

:15 pull-ups (strict as possible)

:45 rest

:15 burpees

:45 rest

 

Friday 

Work up to heavy (complex)

2 power cleans (tng)

1 front squat

 

B)21-15-9 

Row/bike cal

Deadlifts 135/95

18-12-6 

Burpees

Row/bike

12-9-6

200m run

Full cleans 115/75

 

Saturday 

Max out Saturday 

 

"Zara's Bday wod aka team of 2 Isabel meets Grace"

(One works at a time and team combines to achieve the following)

 

30 snatches 135/95

30 clean & jerks

For time. 

 

Sunday Closed for Mothers Day

 

 

 

 

 

 

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