Friday, August 29, 2014

FRIDAY 8/29/31...2015 OPEN AND REGIONAL ATHLETES COMP. WOD



1. SQUATS
EMOM X10
1 FRONT SQUAT...ACROSS

2. EMOM X14
ODD - POWER SNATCH, HANG SQUAT SNATCH, SQUAT SNATCH
EVEN - 3-6 MUSCLE UPS

3. ACCESSORY WORK
NOT FOE TIME

200 METER DOUBLE KB CARRY(2 POOD/1.5 POOD)
20 WEIGHTED SIT UPS
150 KB BABY CARRY (HOLD IN CROSSED ARMS ON CHEST) 2 POOD/1.5 POOD
20 GHD SIT UPS
100 DOUBLE KB OVERHEAD CARRY
20 GHD SIT UPS
150 BABY CARRY
20 WEIGHTED SIT UPS
200 METER DB KETTLE BELL CARRY

*1.5 PODD= 54#
  2 POOD =73#
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1 comment:

  1. maureenAugust 30, 2014 at 2:47 PM

    Front squats -
    Suze - 95#
    Amy - 75#
    Mo - 75#
    * We can go heavier next time

    ReplyDelete

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