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Old 4th Ward
Couplets Then AMRAP
February 14, 2019
Get Through Couplets then AMRAP
– Goal to recruit more muscle fibers by pairing a strength move with a power move.
– Get through 4 sets alternating between couplets.
– 8x 2 KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
– 2x Broad Jump (for max distance)
- 8x 2 KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
- 5x Box Jumps B: Power Step Ups (Each Leg)
- Goal 14 minutes of pure good old fashion work.
- Run To the Beltline Sculpture
- 2 x Rope Climbs or 2 x Sandbag Seated Pulls (width of the gym) or Max unassisted Pull ups
- 1 KB Snatch (swing or dead): R:12, W:10, B:8 (total)