Tagged as: STEP UP

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WOD 26.11.19 (GW)

PRO/ROOKIES: 25 min EMOM 1st 16 Alternating KB or DB Snatches RX 24 kg, 2nd 12 Cal Ski Erg, 3rd 10/8 Strict Chin Ups, 4th Single Rack Box Step Ups RX 24 kg, 5th REST.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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Team WOD 12.10.16 (MGW)

PRO/ROOKIES: Couples 5 Rounds for time – 15/12 Unbroken Wall Ball Shots RX 20 Lb, 16/12 Plank Dumbbell Row RX 20 kg each hand, 200 m Run. BUY IN 50 Sit Ups.

HEAVY DAY: 4*8 dead lift, 3*8 step up box farmer loaded, 4*8 strict pull ups loaded if possible, 3*10-12 inverted row, 3*15 GHD back extensions



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