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17.3 What’s it gonna be?

09 Mar Posted by in Challenges | Comments

So lots of guesses on the old internets right now….keeping with the trend maybe we’ll see 3 dumbbells? maybe barbells will make their first appearance? Increasing weight or some kind of chipper?  I think we are going to see some heavy work coming down here soon, what about you guys? Any thoughts before HQ releases some kind of something no-one saw coming?

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions

Strength: 6×3 back or box squat – 3 of 15, same weight across, approximately 60 – 70% of max for back squat, 50 – 60% of your back squat max for box squats

Super Set: 6×5 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: From Bread to Kvass

8 minute AMRAP

10 push press
15 American Kettlebell swings
100m run
Performance: BB 65/95, KB 35/55
Athletic: BB 45/65, KB 25/35
Health: – BB 35/45, KB 20/25

Scaling Guide: 3 – 6 rounds, about 2 min per round.

Scale Up: 85/135lb bar

Compare to August 15,2016


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