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WOD - Thursday, 9/20/2019

3 RFQ:
20 Walking lunges
15 KBs (USSR)
:15 HS hold (straight-armed plank hold)
A. Push press (12 minutes)
3-5 x 10 @90% of your 10RM

If you missed last week's 10RM you can find a 10RM todasy - then hit 1-2 drop sets of 10 reps at 90%.

Every rep should be relatively fast, without too much stopping between.

B. Conditioning
5 Rounds for time:
9 HSPU (15 HR pushups)
12 Pull ups
15 Air squats
18 KBs (53/35)

Rest exactly 1:00 between rounds

Score is time including rest.

Time cap: 24 minutes

Compare to Thursday, 9/21/2017

This “Barbra-ish” workout will spicy! As per usual, when there's a prescribed rest I want the athletes hustling during the work. Each movement should be done quickly and unbroken, or broken into no more than two sets. Transition times between movements should be quick. I’m hoping no one gets capped. Rounds 4 and 5 might be mentally challenging. I think this will feel similar to “The chief” and “Barbara.”

Extra Credit: Durante’s Core.

5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds

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