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wod-kuva-1

Lighter transition week before new squat cycle. Press cycle starts this week.

Monday

Press 5 x 5 (heavy, not maximal)

Wide push ups 3 x ME

Metcon:
5 rounds for time
15 wall balls
7 burpees
3 HSPU

Tuesday

Back squat deload / technique check (4 x 5 @  60%)

Metcon:
AMRAP 8
20 jumping squats
40 DU

Wednesday

Weighted pull ups / assisted pull ups 6 x 4 (heavy)

Metcon:
DEATH by burpee pull ups / jumping pull ups

After party!
1:00 hollow rock hold
1:00 arch rock hold
1:00 planking
1:00 abmat sit ups

Olympic: power clean + push jerk

Thursday

WOD (S):
2k run
100 KBS 24/16
2k run
200 DU
– rest 3 min –
50 burpees

Friday

Front squat deload / technique check (4 x 5 @ 60%)

Metcon:
EMOM 16
1: 14 goblet squats
2: 12 box jumps
3: 8 V-UPS
4: REST

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16.

 

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