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Wild Wednesday!💪🏽

WOD: 5rds

Choose 1

500m row

400m run

2 minutes jump rope


9 Strict Pull-ups (sub: weighted bent rows or odd object rows)


Choose 1

21 KB Swings

21 Abmat Sit-ups


*choose 1 from the cardio and either the swings or abmat. Then complete 5rds

Ex: 500m row

9 pull-ups

21 kb swings


After: 3 Rds (50/35 DBs)

9 SRDL single leg deads (L)

9 SRDL single leg deads (R)

18 Sumo deads (wide stance)

10 Alt DB curls


Warmup: 3rds

1 minute cardio

10 single leg hip extensions

10 ring rows or bent rows


Mobility: Overhead wall, spidey, plank to down dog (5), add


Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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2 Comments


deroh0
deroh0
May 14, 2020

Metcon1 5rds 500m row 9 pull-ups 21 KB swings @35 27:33 Metcon2 3 rds 9 dead’s @ 235# 18 SDHP @ 35# KB 9 EZ preacher curls @ 75# 10:09

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Wod 2:00 jump rope 9 pullups 21 abmat sit-ups. Didn’t check time🤦🏻‍♀️ After party Used kettlebell 35#for sumo Finished off with 2 mile run and 1 mile hill walk

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