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Strength week 5: Press (Dynamic)
Upper body, dynamic: Press Workout 8 x 3 Push-press @ 35 kg (45-50% 1RM) 2 min rest between sets 5 Diamond push-ups 5 DB Snatches e.s. @ 20 kg 5 SDHP @ 30 kg 20 Double-unders AMRAP in 15 min = 4 1/2...
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Back squat
Warm up Row 5:00 < 20 spm 10 Squats 10 Sit-ups 10 Pushups x3 5 x Back squat @ empty bar 5 x Back squat @ 50 kg Workout 3 x 5 Back squat @ 60, 65, 70 kg Then… Row 500m 21 Push press @ 42.5 kg Row...
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Fight Gone Bad (and some thoughts on the future)
One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I...
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Run, pull, squat, push
Run 400m 15 Pull-ups (sub: rope pull-down) 50 Squats 15 Push-press @ 32.5kg x3 rounds = ~12:21 Pete scaled the air squats to 20, focussed on form and beat me by about 20 sec.
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Power clean, Push press, Burpee
21-15-9: Power clean @ 42 kg Push press @ 42 kg Burpees = 20:31
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Dead. Squat. Push-press.
Warm up by foolin’ around and then… 21 Deadlifts @ 60 kg 50 Squats 21 Push-press @ 35 kg 15 Deadlifts 50 Squats 15 Push-press 9 Deadlifts 50 Squats 9 Push-press = 12 minutes flat
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Press and Chipper
Press 5 @ 20kg 5 @ 25kg 5 @ 30kg 5 @ 30kg 5 @ 35kg 5 @ 40kg Chipper WOD Row 20 cal 30 Thrusters @ 20kg 20 Box jumps @ 20″ bench 30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows) 20 SDHP @...
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Now, where were we?
Ok, there’s a lot of stuff to back track over and I’m actually a bit too lazy to recap it all properly (No?? Oh yes!) What happened? I started a new job, which brings with it a new commute. Around 40...
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Crush Cancer Pity Party
A certain online acquaintance had a high gravity day and mental check-out on this workout. It’s been a long time since I’ve been there (most Frans, a certain workout of Pete’s involving a lot of...
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1-2-3
In the morning: 30 push-ups In the afternoon: 7 Box Jumps 8 Push Press @ 30kg 9 K2E AMRAP 10 min = 3 and 4 K2E Rest 4 min, then… 10 Thrusters (95/65) 400m Run AMRAP 10 min = 3 and 8 thrusters Rest 4...
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