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151016 Friday

15
Oct

151016 Friday

Congrats to Candace Granberg on her 1st place finish at the 2015 Hammer Race!

Function

A). Dbl KB OHS – 6 x 3

B). 5 Rounds

10 single arm KB OHS (5L/5R)

10 Dips

2 Lap Run

 

Perform

A). OHS – 6 x 3 (from squat rack)

B). 5 Rounds

10 OHS (135/95)

10 Dips or 1-3 MU

400 m Run

 

Compete

A). OHS – 6 x 3 (from rack)

B). 5 Rounds

5 OHS (185/125)

5 MU

400 m Run

1 Response

  1. Mark Michalski

    A. 115-135-145-155-165-190×3 (185#’s is my old 1RM)

    B. Used 115#’s – I wanted to try to get all 5 rounds unbroken on the OHS and it worked!
    – used rings for as long as possible for dips, then had to use a band about halfway thru
    – did 20 cals on Assault Bike instead of running
    – finished at 17:41