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| Q crushin Atlas Stone Cleans! |
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| Father & Son sharing Atlas Stones Scars! |
Monday
Strength
A: 10 min alt EMOM
1. Power Clean
1. Power Clean
Fitness: 5 reps Hang Power Clean
Performance & Sport: 3 reps from the floor - touch & go
2. Weighted Pull Up
Fitness: 5 reps (banded, strict)
Performance/Sport 3 reps (weighted, strict)
WOD: AMRAP 15
400m run
20 Sit Ups [all]
+ Dubs
F: 50 Rope Passes
P: 25 Dubs
S: 50 Dubs
Performance & Sport: 3 reps from the floor - touch & go
2. Weighted Pull Up
Fitness: 5 reps (banded, strict)
Performance/Sport 3 reps (weighted, strict)
WOD: AMRAP 15
400m run
20 Sit Ups [all]
+ Dubs
F: 50 Rope Passes
P: 25 Dubs
S: 50 Dubs
Tuesday
Strength A: Back Squat 5 Sets
F: 8 30x1
P/S: 5 30x1
Strength B: 3 Sets
B1. HSPU
F: Piked, on box 5 reps
P/S: HSPU 5 ADAP
B2. Weighted Sit Ups 10-15 reps
WOD: AMRAP 5
F:
Strength A: Back Squat 5 Sets
F: 8 30x1
P/S: 5 30x1
Strength B: 3 Sets
B1. HSPU
F: Piked, on box 5 reps
P/S: HSPU 5 ADAP
B2. Weighted Sit Ups 10-15 reps
WOD: AMRAP 5
F:
5 Hanging Knee Raises
5 Wall Ball
P:
P:
7 T2B
7 Wall Ball
S:
S:
10 T2B
10 Wall Ball unbroken
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