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MITTE & WEILIMDORF:
Press and Deadlift technique then Part A: Work up to 3RM Press (in between sets warm-up to Deadlift working weight) Part B (for time): 10-9-8-7-6-5-4-3-2-1 Deadlifts (100/75) Handstand push-ups ( or scale with box) 200m run
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MITTE & WEILIMDORF:
OHS 5x3 For time: 1000m row 50 OHS (15/20) 30 Knees to elbow Cashout: 50 Russian Twists MITTE & WEILIMDORF:
Bench press (one set every other minute) Set 1: 5 reps (start around 75% of 1RM) Set 2: 3 reps (add weight) Set 3: 1 rep (add weight) Set 4: 5 reps (at Set 2 weight) Set 5: 3 reps (at Set 3 weight) Set 6: 1 rep (new 1RM) Then BENCHMARK: "Cindy" MITTE & WEILIMDORF
Find Clean 8RM then using that weight, 12 min AMRAP: 1-1-1, 2-2-2, 3-3-3, etc Hang Power Cleans Front Squats Lateral Bar Burpees Athletes can finish the set they are on when the timer beeps, score is total number of reps
MITTE & WEILIMDORF:
Hero WOD: "Rankel" Complete as many rounds as possible in 20 minutes of: 6 Deadlifts (75/100) 7 Burpee pull-ups 10 Russian kettlebell swings (24/32) Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. The rep scheme is 6-7-10, symbolic for the date in which he passed away. MITTE & WEILIMDORF
Part A: 6 sets of Front Squat (one set every 2 minutes) Set 1: 5 reps (start around 70-75% of 1RM) Set 2: 3 reps (add weight) Set 3: 1 reps (add weight) Set 4: 5 reps (at Set 2 weight) Set 5: 3 reps (at Set 3 weight) Set 6: 1 reps (add weight)(should be 90-95% 1RM) Part B: 7 min core AMRAP: 5 L-sit pull-ups 10 sit-ups 5 T2B 10 sit-ups MITTE AND WEILIMDORF:
Super Man Holds Hollow Rocks then Deadlifts 5x3 then "Karen" MITTE AND WEILIMDORF
Clean and Jerk Technique then 2x5 Clean 2x5 Jerk 2x5 Clean and Jerk then AMRAP 7 min: 5 Ground to Overhead (35/50) 5 barbell rollouts 150m run Cashout: 50 Wallball Press Situps MITTE AND WEILIMDORF
Thruster technique then For time: 20 pull-ups 10 thrusters (30/40) 20 lateral bar burpees 400m run 15 pull-ups 10 thrusters 15 lateral bar burpees 400m run 10 pull-ups 10 thrusters 10 lateral bar burpees 400m run ADV @ MITTE: clusters ADV @ WD: clusters and 10 muscle-ups per grouping (instead of pull-ups) Mechanics: Half-version (see coach for details) |
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