THURSDAY
| Calf pumps
Boot strappers windmills Burgener warm up Squat rocks (knee over toes) OH plated sit-backs
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Heart Starter
4 Rounds 10 minutes
· 100-meter Run · 3 Inchworms · 6 Walking Lunges · 9 Air Squats
Warm-up barbell movements |
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Memorial WOD
“Claudia” Claudia Clayton (48) Died 30/05/2019
For Time: 20 Minute CAP
· 25 Power Cleans (RX 42½/30 Kg) · 20 Thrusters · 15 Bar-over-burpees · 800-meter Run · 25 Power Cleans · 20 Thrusters · 15 Bar-over-burpees · 400-meter Run · 25 Power Cleans · 20 Thrusters · 15 Bar-over-burpees · 200-meter Run
Stimulus: · Fast Consistent Sets · Short recovery time
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Recovery Workout Memorial WOD
“Claudia” Claudia Clayton (48) Died 30/05/2019
For Time: 20 Minute CAP
· 25 Power Cleans (RX 25/20 Kg) · 20 Thrusters · 15 Bar-over-burpees · 800-meter Run · 25 Power Cleans · 20 Thrusters · 15 Bar-over-burpees · 400-meter Run · 25 Power Cleans · 20 Thrusters · 15 Bar-over-burpees · 200-meter Run
Stimulus: · Fast Consistent Sets · Short recovery time
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