Temp in the truck said -27 when I pulled in parking lot today at 7:15...
Tonn came in and said her truck was at -29...
WOW...cold snap for sure!!!
Still time for a workout...
Warm-Up...
Let's dink around w/ Kettlebells...
10 KB Halos (5 ea way)
10 KB Windmills (5-5-5-5)
4-5 KB Turkish Arm-Bars
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3 Rnds (ea arm):
3 Single-Arm KB/DB Swings
3 Single-Arm KB/DB Cleans
3 Single-Arm KB/DB Front Squats
3 Single-Arm KB/DB Press
3 Single-Arm KB/DB Push Jerk
~ try to work thru ALL 3 rnds w/o putting it down...
~ Do Left side first, all 3 rnds...
~ This is warm-up...not heavy wt!!! 20-35#
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Work/warm-up for Squats (5m)
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TEMPO BACK SQUAT
5 x 2
7s Eccentric (lowering)
3s Iso (@ bottom)
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AFTER PARTY
For Time:
1-2-3-4-5-6-7-8-9-10
DB Front Squat (50#/35#)
30 D/U's after each round!
~ So you finish 10 DB FS then complete 30 D/U for time
~ Scale # of D/U FIRST!!! Don't just default to singles...
Better to "work thru" 10, 15 or 20 D/U than just default to singles...
Daliege ~ Came in after, but did the WOD...not sure on time (and he WORKED the D/U's!!!)
Tonn ~ 75-105# / 10:15 (25#)
tb ~ 135-155-175-195-210 / 9:10
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