WOD – 26/08/13

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WOD – 26/08/13

“Whatever the mind of man can conceive and believe, it can achieve.”
Napoleon Hill

Check these crazy dudes out! Cool as huh?

Here are today’s workouts.

Rite of Passage WOD:

A1. Alternating BB Reverse Lunge
4 x 8-10 reps each leg @ 20X1
* Hold bar in the front rack position
A2. Strict Pull-Ups
4 x 8-10 reps
* Use weight if needed
A3. Seated knees to chest
4 x 10-50 reps

B.
EMOM 10min:
5 Thrusters (m.42.5kg, f.30kg)
AMRAP Air Squats

* Record number of reps in 10 minutes. Add Thrusters and Air Squats together to get total per round. Add and record totals for each round.

Open WOD:

Session 1:

A. 3 Pos. Snatch
– Pockets
– Knees
– Mid Shin, but off the ground

* Hold for 2 seconds at each position. Work up to a heavy set.

B. Back Squat
Personal BSq program

C. 5RFT:
250m Row
10 Cleans, m.60kg, f.42.5kg

Session 2:

5 rounds for time:
5 Power Cleans (m.80kg, f.55kg)
20 Double Unders

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