LiteFit - November 13th

Wednesday, November 13 2019

Strength: 10x2 Strict press (BB) EMOM 10 Min.

Accessory: 2x20 DB rollback extentions 2x20 Cuban Presses

WOD: 4 Rounds: 25 DB Push Presses 10 Assualt Bike Cal

Recovery: 100 Banded Tricep Extensions

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LiteFit - November 6th

Wednesday, November 6 2019

Strength: 8X8 Wide grip bench press @55% Between bench press 15 AbMat sit ups 3 Rounds: 500m .5 mile Assualt Bike

Accessory: Between bench press 15 AbMat sit ups

WOD: 3 Rounds: 500m .5 mile Assualt Bike

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LiteFit - October 28th

Monday, October 28 2019

Strength: Work to heavy 5 RM goodmorning

Accessory: 2x10 Koccics squats

WOD: AMRAP 10 minutes: 3 burpee box step overs 24/20, 3 single arm db snatch, 6 burpee box step overs, 6 db snatch , 9 burpee box step overs, 9 db snatch...

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