LA Class: Nov 4, 2023
- Louie Fredric Chuaquico
- Nov 3, 2023
- 1 min read
SATURDAY MADNESS (30 min cap)
For time: 1500m Row Shared 30 Clean and Jerks 1500m Row Shared 30 Clean and Jerks 30 Bar facing burpees (SYNC) 135/95
Scoring: Time
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See AllMETCON: 20 Minute EMOM (Every Minute on the Minute) Odd: 15/12 Calorie Row Even: 10 GHD Sit Ups Time Cap each minute: 50 seconds Scaled: 20 Minute EMOM (Every Minute on the Minute) Odd: 12/9 Calorie R
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworm pushups S
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall BURGE
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