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COMP SKIRMISH – 29 September 2021

By 28 September 2021January 4th, 2024No Comments

Gymnastics Bias 

 

Week 6

 

Day 1)

 

Warm Up

 

3rds

Ski 300m

20 band pull aparts

10 single arm upright row (each side)

 

Strength/Skill

 

6×3 weighted chin up

 

5×5 Elevator Pull Ups (Pause half way up, chin above bar, half way down)

 

6×3 Pendlay row (bent over row with bar starting on the ground each rep)

 

3×4 Bulgarian split squat

 

WOD

 

For time

 

21-15-9

 

Ski Erg Cals

TTB

OH Squat 45/30kg