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Tuesday, September 14, 2021

14 September

Training Session (130p)


A. Tempo Bench 
-3 Reps Dynamic
-3 Reps W/3 Second Pause On Chest
-3 Reps W/3 Second Descent
-3 Reps Dynamic
*Rest 3m, x4
*185/205/215/225

B1. Seated DB Cleans; 4x12
Rest 10 Seconds
B2. Seated DB Lateral Raises; 4x12
Rest 2m, x4
*40/30

C1. 10 Skull Crushers
Rest 10 Seconds
C2. 20 CGBP With EZ Curl Bar
Rest 2m, x3

D. Class WOD
"Escalator"
20M AMRAP: 5 POWER CLEANS (135/85) 5 HEAVY RUSSIAN SWINGS (2/1.5) 200M RUN (1ST CURB) 14/8 CAL BIKE OR SKI 25 DU'S 10 POWER CLEANS 10 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 50 DU'S 15 POWER CLEANS 15 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 75 DU'S 20 POWER CLEANS 20 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 100 DU'S 25 POWER CLEANS 25 HEAVY RUSSIAN SWINGS 200M RUN 14/8 CAL BIKE OR SKI 125 DU'S
*4+60/125 DU's

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