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Tuesday January 10, 2012

Kelly’s Death by Pullup, Deadliftin’ Pushup WODs

Today’s Workout:

Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes

(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

Fitness:

Complete as many rounds and reps as possible in 10 minutes of: 5 KB Swings (36/24lb), 10 Toes to bar (as high as you can bring your knees, keep core tight) 15 Wall balls (10lbs to 9′ target) Post total rounds.

Performance:

Complete as many rounds and reps as possible in 15 minutes of: 5 Power cleans (135lbs / 95lbs), 10 Toes to bar 15 Wall balls (16/10lbs to 10′ target) Post total rounds.

or

Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (105lbs / 75lbs), 10 Toes to bar 15 Wall balls (16/10lbs to 10′ target) Post total rounds.

Prescribed:

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (145lbs / 105lbs) 10 Toes to bar 15 Wall balls (20lbs to 10′ target) Post total rounds.

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