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Home / Uncategorized / GOOD LUCK COACH MIKE & URBANA! / “WZA 20.1” WOD 8/23/19

GOOD LUCK COACH MIKE & URBANA! / “WZA 20.1” WOD 8/23/19

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Coach Mikes heads to Canada with Masters 87K National Champion Urbana Sepulveda to take on World Championships in Montreal, Canada. We wish them the best of luck!

Fitness – Strength – Community


WARM UP:

50 Single Unders

10 Bumper Jacks 2″ + 4″

2 Rounds

10 Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

3 Sets

8e Single Leg Glute-Bridges

8 Banded Face Pulls

8 Band Tear Aparts

LIFT:

Snatch

3 @ 55%

3 @ 60%

2 x 3 @ 65%

WOD:

“WZA 20.1”

AMRAP 9

3 Hang Power Snatch (75/55) (65/45)

3 OHS

30 Double Unders

*Add 3 reps each round to Snatch and OHS.


FIT

SKILL:

3 Sets

8e Single Leg Glute-Bridges

8 Banded Face Pulls

8 Band Tear Aparts

LIFT:

Back Squat

3 @ 55%

3 @ 60%

2 x 3 @ 65%

WOD:

AMRAP 9

3 Box Jump Overs (24/20)

3 Back Squat (135/95) (115/75)

60 Single Unders

**Add 3 each round to Box Jump Overs & Squat.

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