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WODS 31.07 - 04.08

Monday July 31, 2017 Title: Cycle 2 Week 7, Day 1 Warmup: Warmup: 5:00 General Dynamic (Coaches Choice) (Jerk warmup/instruction) Mobility: See Corresponding Mobility Video (Ankles) A) Strength: Scaled: A. Every 1:00 for 10:00 perform: 2 Power Clean Singles (Drop bar each rep) *If mobility is rough, can go to hang power clean. -Rest 2:00- B. Every 1:00 for 6:00 perform. 2 Push Jerk + 2 Split Jerk Rx'd: A. Every 1:00 for 10:00 perform: 1 Power Clean. drop. 1 Squat Clean. -Rest 2:00- B. Every 1:00 for 6:00 perform. 1 Push Jerk + 1 Split Jerk (build, but stay in good technique range) Metcon: Til minne om Marie Skuland "MARIE" 17 min amrap 26 airsquats 7 power cleans 80/55 17 burpees over bar

WODS 24.juli - 29.juli

Monday July 24, 2017 Title: Cycle 2 Week 6 Day 1 Warmup: Warmup: 5:00 General Dynamic Mobility: See Hip Attachment A) Strength: Scaled: 4 sets of A1. Cook's Glutes 6/leg or (Scaled: 10 Double Leg Hip Bridges) A2. Split Squat 6-8reps/leg (3 down, 1 at bottom, 1 up, 1 at top) Rest minimum 2:00 *Move immediately into A2 after completing A1 Rx'd: 4 sets of A1. Cook's Glutes 6/leg A2. RFESS 6-8/Leg (2 down, 1 hold, 2 up, 1 at top) Rest minimum 2:00 *Move immediately into A2 after completing A1 B) Metcon- 7:00on/3:00 off x 2: Scaled: 100m Shuttle Run 8 T2b/K2E or Strict Hanging leg Raises 8 Box Jumps 20 inch 8 Thrusters @ 30/45kg (this is max, can go lighteR) Rx'd: 100m Shuttle Run 12 T2b 10 Box J

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