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 !
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
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 ????????
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!
JP and I
A) 225 for 5
245 for 3
B) 24: something
C)28:38
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