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NEWS

Monday, May 22, 2017

By dennis | In Classes | on May 21, 2017

Announcements

This is our final week of push-up strength work leading in to Murph on Sunday/Monday and then a Push-Up retest on Thursday/Friday next week. We have a little bit of everything this week so get ready for the new week!

Strength

Beginners: Practice Power Snatch

Intermediate/Advanced
EMOM 10
1 Power Snatch
2 Overhead Squats
70-80% 1RM of lower of the two lifts. Goal is consistency across sets, not max load.

WOD

6 RFT
12 Shuttle Runs (10m)
18 Russian Kettlebell Swings 70/53

Gymnastics

Push Up Progression #5
Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold

QuickFit

AMRAP 12
8 Burpees
8/6 Calorie Ski
12 Kettlebell Deadlifts

Core
EMOM 5
1) :50 Flutter Kicks
2) :40 Flutter Kicks
3) :30 Flutter Kicks
4) :40 Flutter Kicks
5) :50 Flutter Kicks




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