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Tuesday 10032023

Warmup


Core - Tabata


Strength

5x 2 reps @70 % cnj

1 clean + 1 push jerk + 1 split jerk( 1 rep)


WOD

RX

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max distance handstand walk (25 ft) segments

Level 2

EMOM 12:

Even minutes: 20 KB swings (35/53 lb)

Odd minutes: max handstand shoulder taps on a wall

Level 3

EMOM 12:Even minutes:

20 KB swings (18/26 lb)

Odd minutes: max plank shoulder taps



ABOUT THE WORKOUT

INTENDED STIMULUS

  • Fast and unbroken KB swings for most rounds.

  • Walk ~5 feet on the hands before falling.

  • Score is the total feet of handstand walking distance.

  • Mild movement interference at the shoulders.


SKILL WORK

Post-workout:

Accumulate: 30 Turkish get-ups

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