WEDNESDAY / 05-13-20

ENDURANCE

Run WOD

A. For time:

100m side shuffle (R)

100m back pedal

100m side shuffle (L)

100m sprint

Rest 3 min

x 5 sets

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B. For time:

Run 800m

Rest 2 min

x 4 sets

-

Row WOD

3 sets for total time:

Row 400m

Rest 1 min

Row 800m

Rest 2 min

Row 1600m

Rest 3 min

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BARBELL CLUB

-

A. Tall Split Jerk - 3x10

B. Clean Pull - 3x10

C. Clean + Power Jerk + Split Jerk - 10x(2+2+2) D. Jumping Lunges - 4x20

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GYMNASTICS

A. Candlestick to Squat 5x5 (both legs)

https://www.youtube.com/watch?v=WXoNNx-uOtU

B. Assisted Pistol 4x8 per leg

https://www.youtube.com/watch?v=un5Wbnczt9s

C. Bottoms Up Pistol (use target if necessary) 4x6 per leg