Warm-Up...
Move...
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BACK SQUAT
5 - 5 - 5 1 1/4 Squat (increase 5-10# from last week)
THOSE BURPEES?!?!?
For Time:
40 Burpee Box Jump Overs (24/20)
30 Power Clean & Jerks (135/95)
20 OHS (135/95)
10 Burpee Box Jump Overs
(16m Time Cap)
Stan ~ XX / 10:35 (95# & BS subbed for OHS)
Ladick ~ 135-145-155 / 10:40 (95# C&J / 75# OHS)
Daliege ~ XX / 13:00 (115#)
tb ~ 185-235-255 / 6 BBJO (finished anyway...)
5:48 done with 40 burpees
12:20 for the 30 C&J (3 & then singles...sheesh was this tough!)
14:34 for the OHS (ALL UB!!!)
6 BBJO (rested till 15:00 after those OHS, then still couldn't push hard enough)
=========== 1-2 hours Off ===============
ENGINE
10m Easy Bike
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3 Rnds:
10m Bike...max effort that you can HOLD for 10m
2m Easy Spin Rest
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10m Easy Cooldown
tb ~ Watts / RPM's / Cals /// AVE (MAX)
WU = 130 (260) / 48 (62) / 66
#1 = 233 (274) / 60 (63) / 118
#2 = 233 (274 / 60 (63) / 117
#3 = 233 (287) / 60 (64) 116
CD = 98 (137) / 43 (49) / 52
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