Month: November 2019

28th November 2019

Strength 10-8-6-4-2 reps Bench press 5 min rest 5 rounds of 12 toes to bar 1 min plank 12 Knees to elbow 30 Hollow rocks

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27th November 2019

S & C EMOTM for 16 mins Odd – 15 KB swing Even – 15 Hang clean – 75/45 5 min rest FBB Barbell curls – 10×4 Hammer curls – 10×4 Triceps close push ups – 10×4 Bench dips – 10×4

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26th November 2019

Strength 10-8-6-4-2 reps OH squats 5 min rest Conditioning EMOTM for 12 mins Odd – 9 Toes to bar Even – 18 KB swing – 16/12

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22nd November 2019

Oly lift Push jerk 5×5 5 min rest Bench mark girl – CINDY AMRAP in 20 mins 5 pull ups 10 pushups 15 squats

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21st November 2019

FBB KB/DB – Shoulder press 10×4 Upright row / high pull 10×4 5 mins rest Team WOD – Team of 2 4 Rounds for time 20 F squats – 115/75 20 Burpee pull ups

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20th November 2019

FBB KB/DB – Shoulder press 10×4 Upright row / high pull 10×4 5 mins rest Team WOD – Team of 2 4 Rounds for time 20 F squats – 115/75 20 Burpee pull ups

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19th November 2019

Skill and Strength 6 rounds for time of: 8-meter handstand walk or 16 mtr bear crawl 4 muscle-ups 2 deadlifts @ 90 % or 1RM

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18th November 2019

Strength 10-8-6-4-2 reps Back squats 5 min rest Conditioning EMOTM for 12 mins Odd – 9 Toes to bar Even – 18 KB swing – 16/12

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