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Games wod 17.1
For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs warm up:
10 min of skipping every break complete 15 x calf raises alternate with 15 x squats 30 min to complete strength: (if you have a good front rack and deadlift- close to body weight and no ankle issue) Every one must complete 1×60 sec of Lat3 Extension between rounds L 1 -5 rounds of: Bulgarian split squat x 5 Harop Curls x 5 then Row x500m-3 rounds Rest 90 sec b/w sets L 2-5 rounds of: front squat x 3 Deadlift X 5 then 3 rounds of: Back ext x 5 Jeff curls x 10 Cool down: AMRAP till time runs out Lying cross stretch x 10 each side Tx Circles x 10 each side In teams of two complete the following
10 Minute AMRAP 3 Wall Climbs 6 OHWL 9 Ring Dips then 2 Minute Rest then 10 Minute AMRAP 9 Front Squats @ 60/40kg 3/3 Alt KB Snatch (24/16kb) 3 Rope Climbs One person works other person is in Plank (Any kind) Switch as needed Complete 5 rounds for time
300m Row 30 squats 20 push ups 10 toes to bar Warm up
3 rounds of lat tri ext stretch x 60s barbell running x 30 Squat therapy x 10 strength and power 5 rounds of power clean plus full clean x 2+1 clean pull 1 x shrug + 2 x high back squat x 5 @70% cool down back ext x 5 w 5spause jeff curls x 10 straddle GM x10 4 rounds of:
Bulgarian split squats x 5-8 harop curls x 5 4 rounds of front squats x 20s hold lat 3 stretch x 60s Conditioning skipping - doubles 1000 singles 2500 Complete 8 rounds of 20s on/10s off on
Row for cal Squats Push ups Sit-ups Skipping-doubles Or singles 1 min rest at the end of every 4min |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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