Saturday, 040916

  

Regionals:

1st session 

A. Deadlift ; 1” deficit   5 x 3 @80%

B. AFAP

240 double unders 

60 cal Bike

20 rope climbs 


2nd session

A. Front Rack Lunge  – 12 step, alt leg. build to heavy 

B. 3rds 

50 wall balls 

35 calorie row

20 slam ball over box (20”)  50/30#

Assistance Work to be added today: 

A. 3 rds 

20 double db row

25 banded snap squeezes 

:30 of L Sit Hold 



2017- 

Performance / Competition

A. Front Rack Linge – 12 step. Alternating. ; build to heavy 

B. 3 rds 

50 wall balls 

35 calorie row 

20 slam ball over box (20”)  50/30#

* ball must touch ground each side. If dropping you must be on ground on other side of box before you drop. No dropping from on top of the box !

5 thoughts on “Saturday, 040916”

  1. Lynn Cassotis

    Warm up with Team

    Then

    5x
    4 Russian dips
    5 strict ring dips
    10 inverted shrugs

    5 min max cal AB = 53

    Rest 5 min

    180′ HS walk ASAP = 3:08 shoulder was dead

    Rest 5 min

    Amrap 20
    12 cal AB
    10 Russian KB Swings 70#
    5 HPSnatch 73#
    10 ghd sit-ups
    7+13

  2. Corrin Lemieux

    With Micky team warmup
    Worked too 110+85 kg 5 power cleans in sync

    Both workouts not sure time frame. Pretty sure both were about 24 minutes

    Fun training today. Syncing for us was super easy. Prob perfect pair up
    Nice job team ????????

  3. Team with Jon
    A. 5RM Synchro Power Cleans
    Jon – 106k
    Shan – 75kg

    B. WOD 1
    400 Double Unders
    150 Cal Bike
    100 Power Snatches
    100 Burpee Box Jump Overs
    TIME: 24:17

    C. WOD 2
    100 Synchronized Front Rack Lunges
    100 Synchronized Wall Balls
    50 Rope Climbs
    100 Syncronized KB Single Arm Squat Clean Thrusters
    TIME: 28:05

    Really fun training day with Jon. Synchronizing was pretty good for us; had to work a little harder on wall balls. Communication was great ????????. On to day two!

  4. Everything Shannon said lol
    Struggle was with the wall ball timing but aside from that everything felt good. Let’s keep it up guys. Hungry environment is the goal

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