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We had a tasty little couplet tonight. First of all, strength:
Dead start front squat - 3RM
Starting from the bottom of the squat on the rig, with the bar low enough for you to be in full depth as you start then push up to full extension. Down, reset, 3 second pause and up again for three reps.
Managed 80kg which didn’t feel too bad but could only get one rep at 85 out, tried again a couple of mins later and got another single but couldn’t get a second rep.
WOD - 7 min AMRAP:
Thruster
Bar Facing Burpee
Increments of three of each so 3, 6, 9 and so on.
RX was 40kg, I scaled to 35kg and got a round of 15 out then 2 thrusters.
Doesn’t look like much but those are the worst WOD’s Absolutley blowing after it! Better with my thrusters than last time i did them and just did them a lot more controlled and concentrated on breathing! Legs were like jelly after the bar facing burpees. |
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