WODs
 | Tue, Sep 14 2021 |  |
| 20210914 Strength | 5 Rds Ski Burpee Tuckups Plank |
20210914 Strength
(Weight)
3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Heaving Snatch Balance + 3 Snatch Balance x 3 sets
1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 5 working sets
SuperSet x 3
10 Barbell Curl
Max Effort Tricep Extensions
SuperSetx3:
10 BentOver Row
10 Banded RDL (75/55)
| Duane | MS-45-55-65-75-85; Snatch Complex-85-95-105x3, 110x1, 115x1 Rx | Blue Band -50-50-50; 55# Curls; 145# Bent Over Row-Red Band, 75# RDL | | Sarah | MS -35-55-65; Snatch Complex-65-70-75-80x3, 85x1, 90x1 Rx | Red Band-40-40-40; 35# Curls; 95# Bent Over Row-65# RDL |
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5 Rds Ski Burpee Tuckups Plank
(Time)
5 Rounds
Partner A: Perform 12/9 CAL Ski Erg
Partner B: 8 Burpees, 10 TuckUps, :30 Plank
Partners Switch
| Duane | 13:58 Rx | :47-:43-:42-:37-:37 | | Sarah | 13:58 Rx | :45-:38-:34-:29-:29 |
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