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STUDIO CITY

“DOUBLE DRAGON”
Teams of 2 :
Part 1)
AMRAP IN 12 MINUTES--Alternating Full rounds with partners
3 HSPU
5 C2B Pullups
7 Deadlifts (135/95)
5 Front Squats (135/95)
3 Push Jerks (135/95)

REST 3 MINUTES

Part 2)
COMPLETE 2 ROUNDS OF THE FOLLOWING FOR TIME:

30 Wall Balls (Each Athlete)
20 Tall Box Jumps (Broken up in sets of 5 )
5 MUSCLE UPS (Bar or Ring acceptable) [broken up anyways]
***Reps can be broken up anyway between the pairs

REST 1 MINUTE

100 PARTNER SITUPS [Partners will hook feet and perform the situps together]

Accessory:
5 sets …
8 Bench press with DB
:30 Hollow body hold


HERMOSA BEACH
STRENGTH
Day 7 - Smolov Jr Strength Cycle
BACK SQUAT
8 x 4 @ 80% 

WOD
3 Rounds for Max Reps
-= 1 minute each station =-

  • Alt. Dumbbell Snatch (50/35)
  • Goblet Squat (53/35)
  • Chest to Bar Pull Up
  • Overhead Squat (75/55)
  • Rest

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