1/26/15
(Rounds)
Warm-up (Total 5min)
***Begin- both partners with 1min of Jump Rope***
-Then 3min of work
-Partner (1) – 10WB
-Partner (2) – Push-ups until Partner (1) completes WB, then switch
-***Finish- both partners with 1min of Jump Rope***
Mobility:
-Spiderman
-Couch Stretch
-Calf Stretch
-Baby-Makers
Strength: Back Squats – Work depth to med ball/box
(4) sets x (3) reps approximately 75%
WOD:
***Buy In- 400m Run (RX)/ 250m Row***
Then: 15min EMOM (Turn into AMRAP when pace is not maintained)
-(3) Power Cleans (RX-135#/95#)
-(8) Walking Lunges (4 each leg) with plate overhead (RX-45#/25#)
-(20) DUs (RX) or 25 Singles
***Cash Out- 400m Run (RX)/ 500m Row*** (Not included in 15min AMRAP)
| 1st | 7+5 | KaceyAnn Mon, Jan 26, 2015 | | 1st | 11+3 Rx | Tyler S Mon, Jan 26, 2015 | | 2nd | 11 | Tomario Mon, Jan 26, 2015 | | 3rd | 8+5 | Derrick Wils Mon, Jan 26, 2015 |
| Tomario | 11 | 225# BSQT (95#PC, 35# Plate, Singles) | | Derrick Wils | 8+5 | 165# BSQT (95#PC, 35# Plate, Singles) | | Tyler S | 11+3 Rx | FRNT SQTS(5-195#,8-210,9-225,4-240,1-255)instead of BSQT | | KaceyAnn | 7+5 | Thrusters for cleans / 10# Lunges / Singles |
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