Tuesday, March 19, 2019

Warm-up: WOD – 2 rds
  • 5 DU
  • 5 KB Swing
  • 5 HR Push-up
  • 5 Thruster
 
MetCon:
for time
RX – 5 rds.
 
  • 20 DU
  • 10 KB Swing 53/35
  • 5 Dips
then at 135/93

 

  • 9 Jerk
  • 15 Power Snatch
  • 21 Thruster

Fitness/Recovery – 4 rds.
 
  • 50 SU
  • 10 KB Swing
  • 5 Push-up
then at 45/33

 

  • 3 Jerk
  • 6 Power Snatch
  • 9 Thruster
 
Powerlifting:
Dynamic Effort Upper Body
 
  • Speed Bench Press Wide Grip @ 55% 9×3 EMOM
  • Chest Supported DB Row 3×8
  • DB Shrug 3×12
  • DB Side Bend 4×10
  • Banded Pull-apart 100 ea.
  • Banded Push-down 100 ea.

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