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022519-030119

February 25, 2019

 

Monday -022519

 

Skill Session

10:00 Kipping/ Butterfly pull-ups

 

Amrap 10

15/10 Cal Bike/Row

30 Dubs

10 Thrusters (95/65)

10 strict pull-ups

 

Tuesday -022619

 

EMOM X 10 

3 Power Cleans

Build in weight for first 5 minutes stay across the second 5 minutes

 

For Time

30-20-10

Burpee Over Bar

Power Clean (135/95)I(95/65)

 

Finisher

30 Barbell Roll Outs

 

Wednesday -022719

Skill Session

10:00 HSPU Practice/Breakdown

 

5 Rounds 

400m Run

14 DB Step Back Lunges (50/35)I(35/20)

14 HSPU

 

Thursday -022819

 

Pre Open Workout

EMOM X 10

Min 1 -AMRAP of 4 Box Jumps (24/20) + 4 Air Squats

Min 2 - Row/Bike/Run Moderate effort

 

EMOM X 10

Min 1- AMRAP of 4 KB swings+ 4 Burpees

Min 2- Row/Bike/Run Moderate Effort

 

Cool Down

Foam Rolling/Stretching

 

 

Friday -022919

Open 19.2

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