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Wednesday WOD 16-1-20

January 15th, 2020

Wednesday WOD 16-1-20

3 Rounds for time of:
50 Double-unders
15 Dumbbell Clean & Jerks

Men: Two 22.5kg. Dumbbells
Women: Two 15kg. Dumbbells

& then into

Tabata: Hollow to Supermans.

[COMPETITION TRAINING]

a. Deadlifts 5-5-5-5-5 Same weight across all sets – 80% of 1rm

b. Strict Pull-Up complex – 6 sets of Max reps.

“All” pull-ups must start with full extension (arms straight) and your chin must be over the top of bar to finish the rep.

1. Overs – Close grip.
2. Under – Close Grip.
3. Overs – Normal Grip.
4. Unders – Normal Grip.
5. Overs – Wide Grip.
6. Unders – Wide Grip.

[Rowing Conditioning] (Mondays / Wednesdays / Fridays)

3 x 1000m / 2 min easy

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Thank You:https: https://www.concept2.com/indoor-rowers/training/wod

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