130711 Thursday

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Warm-up

AMRAC in 10 minutes with 6-8:

1-arm DB OHS

Dip

KB SDHP

K2E

NTE 3 Rounds.

Strength/Skill Development

A1. Back squat 6-8 x 4

A2. Kneeling Torso Row 6-8 x 3.

WOD

Complete 3 sets of

3 minute AMRAP of:

10 KB sumo deadlift high-pull

20 KB 1-arm BSUs (10/leg alternating legs & switch hand holding KB after 10)

Rest 1 minute b/w sets. Pick up where you left off.

Post best BS x 8, KTRx8 & total completed reps (30/rnd) with KB load/box height.

 

One thought on “130711 Thursday

  1. Shanna

    name BSx8/KTRx8/Total KB/Box
    Josh W. 205×6/60×6/208/24kg/16
    Jessica H. 105/30/6+17/30/16
    Julie s. – 35/5+19/35/16
    John F. 2245/60/140/50/20
    Denise – - 6+13/35/16
    Sarah B. 105/30/6+21/35/16
    Emily K. 115/30/191/40/16
    Chris E. 175/55/196/53/20
    Tina 135/30/6+11/26/16
    Eva 135/30/6+14/31/16
    Katie B. 145/?/5+23/45x2rnds, 25×1 rd/12
    Maggie 140×6/35/6+29/35/12
    Chris H. 110/35/6+30/35/16
    Lauren 165×7/35/6+15/35/16
    MenneM 175/50/5+22/53/16
    Bryan B. 185/70/5+15/53/16
    Randy 185/70/205/53/16
    David P. 145/155×6/30/5+20/35/16
    Kirk 155/45/4+17/44/20
    Allan 175/45/120/45/20
    Shankle 105/20/5+10/26/16
    KK 175/55/201/45/16
    MCk 105/25/202/30/16
    Kenan 175/55/4+15/53/20
    Dub 315/75/165/53/20
    Nick 135/40/145/60/16
    Anthony 185/45/136/45/16
    Kim 125/30/5+5/30/12
    Beth 115/20/5+21/35/16/SDL
    Jordan 225/60/168/53/20
    B. Foster 135/44/3+28/44/16
    Ginna 120×6/30/7+18/30/16
    Leslie 100!!/30/6+10/30/12
    Jess T. 125/30/6+10/35/16
    Kelley 145/35/6+1/35/16

    Reply

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