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260412 Sunday

Strength

4 sets

4-10 strict pullups


3 sets

10+10 alt DB rows


Metcon

4 rounds for time

400m run

15 wall balls

9 C2B pullups

 
 
 

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260824 Monday

Strength Deadlifts build to a heavy 10 rep 3 sets 10 reps at 70% Metcon 5 min AMRAP 10/8 cal row or 150m run 8 burpees over the bar 6 hang power cleans 50/35 3 min rest 5 min AMRAP 10/8 cal row or 150

 
 
 
260823 Sunday

Gymnastics 16 min EMOM Min 1: 3-5 strict HSPUs Min 2: 20-30 hollow rocks Min 3: 8-15 strict pullups Min 4: 20-30 arch rocks Metcon 1-10 reps for time clean and jerk 90/70 shuttle runs not more than 65

 
 
 
260822 Saturday

Weightlifting Squat snatch Build to 1 rep max 5 sec pause above knees 10 min emom 1 rep at 80% - no pause Metcon 3 rounds 3 min AMRAP 500m row Max burpees 1 min rest 3 min AMRAP 400m run Max burpees 1

 
 
 

7 Comments


3 rounds حلوين

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16:58

Running 400m

15 wall ball 9kg

9C2B

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RX - 17:37

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RX || 14:25

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Rowing instead of running

16 mins 😀

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