Tagged as: OH LUNGES

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WOD 29.7.17 (WG)

PRO/ROOKIES: 5 Rounds for time 16 OH Lunges RX 40 kg, 12/9 Jump over the bar burpees, 15/12 Sit Ups

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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WOD 4.7.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH lunges RX 20 kg, 15 Toes to Bar/ knees to chest, 40 DU/80 SU.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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