Friday, April 26, 2019 - Train8nine
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Friday, April 26, 2019

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ATTENTION 8NERS!  Today is the last day to purchase your Bar Crawl tickets to receive a shirt.
Be sure to purchase today!

HERE IS THE LINK!


 

FITNESS

PERFORMANCE

BUILD

3 x 13 DB Bench Press
*neutral grip

3 x 12 Bench Dips

3 x 3 Bench Press
@ 70, 80, 90% of 1RM

3 x 12 Dips
*Ring, Matador or Box

WOD

400 meter run

3 rds
8 DB Push Press
10 Dbl Ring Rows
12 DB Snatch

400 meter run

3 rds
8 DB Push Press
10 Dbl Ring Rows
12 DB Snatch

400 meter run

WYO: 20/15
GBP: 35/20- Pull-ups
BRB: 600m- 50/35- C2B Pull-ups

FINISHER

20 Turkish Get-ups
*alternate arms

 

COMPETITORS:

A- Find your 1RM Bench Press
*if you already know your 1RM then perform
3 x 3 Bench Press @ 70, 80, 90% 1RM

B- 5 x 50’ Handstand Walk
*proficient: practice 45* zig-zag turns
*goat: Handstand Shoulder taps on wall :20 sec

C- COMPETE- Perform today’s Metcon at BRB, choose appropriate weight

D- Grunt Work
3 rds
100’m Prowler Push 45/25
10 Heavy D Ball OTS 100/80

E- Core Work – Low Intensity
3 rds
20 MB GHD – do not break horizontal 20/14
20 MB Hanging Knee Lifts 20/14
*place mb between knees

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