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Tuesday 05/09/17

Pania. Pic: Angela Clancy.

Pania.
Pic: Angela Clancy.

WoD – “Maximum Return”

Complete As Many REPs As Possible (AMRAP) in 3 Minutes of:

20 Push Press (50 / 35 kg)

12 Burpees

MAX Reps Pull Up

.

> REST 3 MINS <

.

AMRAP 3 Minutes of:

16 Push Press (60 / 40 kg)

12 Burpees

MAX Rep Pull Up

.

> REST 3 MINS <

.

AMRAP 3 Minutes of:

12 Push Press (65 / 42.5 kg)

12 Burpees

MAX Rep Pull Up

.

> REST 3 Mins <

.

AMRAP 3 Minutes of:

8 Push Press (70 / 45 kg)

12 Burpees

MAX Rep Pull Up

.

  • Spicy interval workout. Today will be about how you can recover from each one and go on to the next. The equal work to rest ratios will allow us to hit those push press’ extra hard every time. The does get heavier but the reps get lower. The bar is taken from the floor & there is to be NO jerks!
  • Get after your faster pace and get to that pull up bar to churn out as many as you got!
  • Hold the standards. Form is priority as always.
  • Scale As needed.

.

 

Post NUMBER of Pull UPs from each interval to Beyond The Whiteboard.

 

scores.5/9/17

scores.5/9/17

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