130610 Monday

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Full recap of this weekend’s regionals events COMING SOON! Congratulate Kate and Shanna for their outstanding performance at the 2013 Mid Atlantic Regionals.

 

Warm-up

AMRAC in 12 min with 6-10:

Strict pullups

DB waiters squat

Bear crawl 100ft,

DB single arm  OH walking lunge ( switch arms after 5 steps)

NTE 3 rounds.

Strength/Skill Development

Complete 4 sets of:

A1 Option #1. Pistols 4-6/leg (add load as able)

A1 Option #2. DB Russian Box step-up 8-12/leg

A2. Shoulder Press x 5-8

A3. Row 20 seconds for max watts

WOD

AMRAP in 10 minutes

20 KBS (NTE 62/44lbs)

15 Plank burpees

10 Box jumps (NTE 30/24″)

Post best Pistol/DBRBSU, SPx5+, Highest watts and total completed reps with KB load & box height. (45 possible reps per round)

3 thoughts on “130610 Monday

  1. Shanna Post author

    Name Pistol/RBSU, SPx5+, Best Watts, Total Reps, KB#/Box”
    Oz 35/45/321/158/48/20
    Robi 40/115/508/150/48/20
    Frank 25/95/620/159/53/24
    Susie 25/55/283/160/44/20
    Dan F. 20#L,15#Rx6, 156/53/31
    Seth K. 25-16″/105×8/-/135/53/20
    Matt T. -/75/623/162/44/24
    Tom R. BS 270x5x5, 180 reps/62/30
    Rustan BS 245x5x5, 192 reps/62/30
    Eva pistol to box, 65×5/416/191/40/16
    Katie Pistol to box, 85×3/434/194/45/16
    Adam 25lbs/-/155/53/24
    John K. 5lbs, 85×8/457/180/40/24
    Hadley 20lbs/47×5/238/180/26/16
    Laura 18/42×7/205/132/22/12
    Peter BW , 451/155/62/27
    Phil B. BW w/bar, 95/464/138/44/24
    Adam 4L/R, 65×8/415
    Jana 20″/10/55/255/137/35/24
    Jason – – 435/155/50/27
    Drew 25×2/24″/ 65/553/180/40/30
    Randy Px6BW, 115×8/633/191/62/30
    Raleigh 20″ 42/303/135/25/12
    Jordan 20 @ 40lbs/110×6/464/160/52/30
    Jess G. 18″, 15lbsx12/42/156
    KK 20lbs/20″, 95/687/202/45/16
    John F. pistols 125/443/152/62/30
    Denise RBSU 20/20″, 70/368/170/44/24
    Dub 60@20/115×12/681/175/62/30
    Moriah 20″, 35/347/182
    Jason M. 20″/60lbs, 85/?/126
    Ginna 16″, 75/?/200/44/24 BSU
    Amber – – 225 Rx
    Becca – – 215 Rx
    Will 16″ 115/1070/150/62/24
    Jamie – 95/714/155/52/30
    Vanessa 16″ 45/354/155/25/16
    Brooke 16/60x8x2/422/137/45/18
    Sarah D. 12/60/420/167
    Beth pistols, 55/162/35/20
    Ryan Pistols/105/656/230/52/30
    Ed Pistols 95×8/596/152/62/30
    Aaron Pistols 115/734/162/62/30
    Kelley 16/45×8/466/205/30/16″

    Reply

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