FRIDAY 260515
“The Ascension”
18 Minute AMRAP
200m Run
1 Double DB Thruster
2 Double DB Front Squats
3 Double DB Hang Squat Clean
4 Double DB Devil Press
The same set of DB will be used for all four movements. As always the weight is up to the individual athlete.
35-50/20-35 are the suggested weight for today’s WOD.
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Strength & Olympic Lifting
Week 3 of 5
Tempo Bench Press Progression
4×6 at Tempo 3-2-X-1 @ 75% 1RM
Congratulations to Kim & Peter on celebrating 21 years of marriage today.
Faith is taking the first step even when you don’t see the whole staircase-or the end of the AMRAP.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day