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WOD22022020




💢 Warm up:

Amrap 3-minutes @ easy pace

8 cal ski erg

8 push up

8 Air squats

8 DB snatch @ light weight

8 BD clean and jerk @ light weight

(Then)

2 Rounds

10 Kipping

5 ring row


💢 Conditioning:

“Fight Gone Bad Style”

EMOM 5-Minutes For max Reps Each Movements

1: Alt. Hang DB snatch 22.5/15kg

2: burpees

3: Alt. Hang DB Clean and jerk

4: Cal Ski Erg

5: Max Rounds Of Cindy

Rest 3-minutes

✖️ 4 Rounds


💬 NOTE:

⭕️ Rotate immediately to the next movement after every 1 min ⭕️ One point for each rep. Result is the sum up of all points each Round (5-minutes)


💢 Extra Work : (Optional)

“ Hypertrophy Session”


A. DB Flat bench Hammer Chest press

3 sets , 12 reps


B. DB Incline Flys

3 sets , 15 reps @ light & Control


C. Double DB Pull Over

4 sets , 8 reps


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