HARD 2 KILL

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College-Bound Rower: Ryan O'Rourke

el abril 12, 2013

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WOD @ 22. 10. 2024

For time: 1,600-meter run 100 GHD hip extensions Accumulate 2 minutes in a freestanding handstand hold SCALING: Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort...

WOD @ 04. 10. 2024

Complete as many reps as possible in 10 minutes of: Squat snatch ♀ Body weight ♂ Body weight Scaling: Today’s workout is all about weightlifting stamina with a moderate-to-heavy barbell. Adjust the loading to maintain at least 3 reps per minute. Do not expect to perform many, if any, touch-and-go reps. Instead, focus on performing singles and managing your rest time between reps. Consider taking 5 to 20 seconds between reps, and remember to breathe. Intermediate option / Complete as many reps as possible in 10 minutes of: Squat snatch ♀ 3/4 body weight ♂ 3/4 body weight Beginner option / Complete as many reps as possible in 10 minutes of: Power snatch ♀ 1/2 body weight ♂ 1/2 body weight Coaching cues: There is no “sneaking” under the barbell. James Brown said it best: “You gotta get up to get down.”

REST DAY @ 05. 09. 2024

Rest Day or Walk outside & 100 Push ups (TRY Bobby Max Test Push ups 💪)

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