Fredag 12/10

Warm up:

Coach’s choice

 

WOD – Team of 2

For time:

Cash in: 2000m row

 

3 Rounds for time:

40 Pullups

40 Push ups

40 Air squats

30 C2B

30 HSPU

30 Pistols

 

Cash out: 2000m row

 

Time cap: set by coach

 

Afterbash:

“Bring sally up”

 

This weeks homework

Strength work:

Deadlift;

Slow and controlled reps, no bouncing the weights.

 

10 reps

Set 1: strongest mix grip touch and go

Set 2: weakest mix grip touch and go

Set 3: drop from top and switch grip between

 

Bitch work:

Assultbike:

5 Rounds:

20 sec all out max, rest 100 sec

 

Accesorywork:

3 Rounds:

3 Strict pullups + 10 sec top of pullup hold + 3 strict pullups

3 Strict ring dips + 10 sec top of diphold + 3 strict dips

 

 

 


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