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Wednesday “Mamba” 4-27-16

26
Apr

Wednesday “Mamba” 4-27-16

Wednesday, April 27, 2016

Comp Strength 

DEADLIFT
1 X 10 : 50%
1 X 10 : 60%
1 X 10 : 65%
1 X 8 : 75%
1 X 6 : 80%

Machine Strength 

DEADLIFT
Sets of 10
*Focus on form (set up/hamstring engagement/return to ground)

Comp WOD

“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups (Scale 2 reps)
8 Power Cleans (Rx+ 185/125 lbs) (Rx 135/95)
24 Box Jumps (30/24)

“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Machine WOD 

“MACHINE MAMBA”
Complete as many rounds and reps as possible in 18 mintues of:
10 Ring or Box Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells