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150204 Wednesday

3
Feb

150204 Wednesday

Melissa

Melissa

Kettlelbell/Function:

A.) Double KB Front Squats -5×5

– Pause 1st rep 3 sec.

*In between sets – Pull ups

3-5 reps Strict

B.) For time:

30 ring rows buy in

Then 4 rounds

10 DL (155/105)

10 Bar Over Burpees

30 ring rows buy out

Perform/RX

A.) Front Squats – 5×3 @75%

– Pause 1st rep 3 sec.

*In between sets – Pull ups

3-5 reps Strict

or

5-8 reps kipping

B.) For time:

30 pull-ups buy in

Then 4 rounds

10 DL (205/125)

10 Bar Facing Burpees

30 pull-ups buy out

Compete:

A.) Front Squats – 5×3 @75%

– Pause 1st rep 3 sec.

*In between sets – Pull ups

5-8 reps kipping

B.) For time:

15 MU buy in

Then 5 rounds

10 DL (245/175)

10 Bar Facing Burpees

15 MU buy out

_Results to comments!

1 Response

  1. Mark Michalski

    A. 185-185-205-205-225 (missed last rep @ 225) – did 3 strict pull ups after each set
    B. as Rx besides ring rows – 12:25