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Old 04-04-2012, 06:13 PM   #9
Phil Eich
Member Phil Eich is offline
 
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Join Date: Apr 2008
Location: Alma  MI
Posts: 47
Re: Phil's Log - SpartanWOD

Warmup:

Joint Mobility

Practice:
Kettlebell Thruster
Kettlebell clean

Strength:

Pullups: Descending ladder – start with your max reps for the day, and work your way down. So…15-14-13-12….
Pushup: Descending ladder - 25 – 25 – 20 – 15 – 15 – 10 – 10 (of course, scale up/down if needed. The first set should be two or three reps shy of your one set max.)

Perform the first set of pullups, the first set of pushups, then rest.

Metcon:

Tabata Kettlebell Swings
Rest 2 Minutes
Tabata Goblet Squats
Rest 2 minutes
Tabata Snatch/high pull (alternate each round)

In each movement, your score is the round with the LOWEST reps. One score per movement, combine all three movements for your total.

Midline:

10 V ups
10 Tuck ups

5 Rounds
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