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WODs

CrossFit WOD, October 29, 2019

By October 27, 2019No Comments
Lemuria

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM:

Min 1 – 3×10 Band Pull-aparts
Min 2 – 3×10 Band Face Pulls
Min 3 – 3×10 Single Lg DB RDL

Same weight and bands for all 3 sets.

Metcon
Lemuria
18 Min AMRAP:

400m Run
20 DB Step-ups 24/20" @ 35/20#
20 Toes to Bar

* STIMULUS * Maintain a pace from Rd. 1. Alternate legs on step-ups. Break up toes to bar early and often to maintain output.

Mods – 1.) 400m Ski/450m Row/1200m Bike 2.) Box height/DB weight 3.) Kipping knee-ups/V-ups

Extra Work
Metcon
Three sets of:

Dumbbell Skull Crushers x 10-12 reps
: Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps
: Rest 30 seconds
Kettlebell Biceps Curls x 15 reps
: Rest 90 seconds