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12 October
Strength
Hang clean
5 5 5 5 5
WOD
5 rounds for time of:
10 Pull ups / 15 walking lunges per leg / 20 wall balls / 25 KB swings(20/12kg)
11 October
Strength:
Weighted push ups
WOD:
150m hill run 5HSPU 10 push press(60/40) 15 hand release press ups 150m hill run
10 October
Warm up: TABATA Double unders
Skill/Strength: Pull ups 4 sets of max
WOD: 7min AMRAP 3, 6, 9, 12, 15, 18, 21….. Burpies / Box jumps (60/50cm)
7 October
Strength
Deadlifts 3 3 3 3
After each lift do 4-6 under grip chin ups
WOD
In pairs complete the following 3 AMRAPS
3min AMPRAM – SDHP (40/20)
3min AMRAP – American swings (20/12)
3min AMRAP – OH travelening lunges (20/10)
Complete as many reps as posible while your partner rests. As soon as your set is broken your partner takes over. 1min rest between each AMRAP
D5 Creation