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WEDNESDAY 4.19.17


WEDNESDAY

PREP SESSION: GHD

3 BACK EXTENSIONS 6 HIP EXTENSIONS 9 SITUPS 12 BANDED REVERSE HYPERS X2-4 *NOT FOR TIME

METCON: 1:00 MAX REP KETTLEBELL SWINGS (70#/55#) 1:00 REST X5

TECHNIQUE: ROPE CLIMBS & PEG BOARDS 15:00 NOVICE = ROPE CLIMB TECHNIQUE WITH COACH PROFICIENT = WORK TO 10 TOTAL ROPE CLIMBS ADVANCED = WORK TO 10 TOTAL LEGLESS ROPE CLIMBS OR 5 PEG BOARD ASCENTS

#GHD #backextensions #hipextensions #situps #reversehypers #kettlebellswings #ropeclimbs #pegboards

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FRIDAY 4.28.17

FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD P

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