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Wednesday 7/26 WoD

25
Jul

Wednesday 7/26 WoD

SKILL/STRENGTH:
Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee)

5×1, perform each set 5-10lbs heavier than used two weeks ago

Notes
Athletes who did not perform this workout two weeks ago (Week: 170710 Day: 2) should perform that instead.

TIMECAP: 20:00

WOD:
3 Rounds For Time:
15 Handstand Pushups
21 Kipping Pullups
100′ Goblet Walking Lunge, 32kg/24kg

TIMECAP: 18:00
GEAR: 2

SCALING GUIDE
Handstand Pushup: Athlete should be able to complete each set in no more than 1:30.
MOD1: Scale repetitionsaccordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press
Chest-to-Bar Pullup: Athlete should be able to complete each set in no more than 1:30.
MOD1: Scale repetitions accordingly
MOD2: Pull-up
MOD3: Ring Rows
Goblet Walking Lunge: Athletes should be able to complete each set in no more than 1:30. Scale load and/or distance accordingly.

EXTRA WORK:
1) Landmine Press/Lateral Raise/Rear Delt Fly Complex 4 Sets/side

Notes
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.

2) 5 Sets:
– Side Plank Hip Ups x 15, side

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