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12/13/17 C5603 "Thruster and Rope Climb"

December 12, 2017

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-25:00

(Super-Set) 

"Push Press"                  "Bar Bicep Curl"

1x6 @ 35%                      1x12 @ 15% BW

1x6 @ 40%                      1x12 @ 20% BW

2x6 @ 45%                      2x12 @ 25% BW

**On the Push Press, pause at the top for 2 seconds on each rep.

 

"Pumping Back Squats" 25:00-35:00

1x12 @ 30%

1x12 @ 40%

1x12 @ 50%

1x12 @ 60%

 

GENERATOR 35:00-55:00

8 Rounds / :90 CLOCK

12 Thrusters @ 35% Jerk

1 Rope Climb

 

 

 

 

 

 

 

 

 

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