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WOD - Thursday, 7/26/2018


3 RFQ:
15/12 Calories Row/Bike
5 HSPU (DB Z Press, light)
20 Hollow Rocks

A. Strength: Strict Press / Push Press (10:00)
Build up to a heavy complex of 3 strict presses + 4 Push presses
Beat or tie Sunday, 7/15/2018

B. Conditioning
EMOTM 20 (4 rounds)
1. 18/15 Cal Row/Bike
2. 15 KB Swings (53/35)
3. 12 Box Jumps
4. 5-15 HSPU
5. Rest

Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep Pull-downs


*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into 3 x 7-rep segments that ultimately target the entire bicep.

  • Reps 1-7: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
  • Reps 8-14: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
  • Reps 15-21: Start at the bottom of the movement and complete a full range of movement all the way up.

Because the internet lets me.

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