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WOD

Bandit CrossFit WOD–Tuesday, May 26, 2015

Published by on May 26, 2015 5:00 am

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Clean Warm up (No Measure)

Strength

2: Metcon (No Measure)

4 Super/Alternating Sets

2a) 10-15 GHD Situps (as able)

2b) 10-15 GHD Back extensions

2c) 20 Russian twists”

If advanced, do 20 GHD.

Conditioning

AKA: You gonna learn today!

3: Flight Simulator (Time)

UB Double Unders

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

All Sets must be UB.

Rope must come to complete stop after each set.
If you struggle with double unders, use today as practice.

If you can’t do them at all, then you can do this work with singles.

Also, it is possible to do the “mini” version of this. You go to 30 and then back down again. I put the option for you to log your time for that one below.

Mini Flight Simulator (Time)

UB Double Unders

5,10,15,20,25,30,35,30,25,20,15,10,5

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