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Wednesday 09162014

16
Sep

Wednesday 09162014

Mandy

Mandy

Fitness:

A.) Ski Erg 3 sets

350m, 300m, 200m

B.) 4 rounds

5 Deadlifts

10 knees 2 elbow

Row 250 / Run 2 laps

C.) Suitcase Carry – 8 min.

Pick a heavy KB (1) Do not set down 

you can only switch hands

Performance:

A.) DU’s rest 2 min between

125, 75, 50

B.) 4 rounds

5 Deadlifts

10 T2B

15 strict dips ( no rings)

Row 250m / Run 2 laps

C.) Suitcase Carry – 8 min.

Pick a heavy KB (1) Do not set down 

you can only switch hands

D.) Mobility

Competitor:

A.) DU’s rest 2 min between each

50, 100, 150

B.) 4 rounds

5 Deadlifts

10 T2B

15 strict dips ( no rings)

Row 250m / Run 2 laps

C.) Suitcase Carry – 8 min.

Pick a heavy KB (1) Do not set down 

you can only switch hands

D.) Mobility-Couch Stretch-Quad smash on roller 10min.-Calf smash

 

 

 

 

5 Responses

  1. Jim

    A. 50 UB, 100 UB, 127 UB + 23
    B. 13:28 220lbs deads. I appreciate using the cones so distance run is consistent
    C. with lighter demon KB

  2. Sara Link

    A. First 50 done in 39 secs….. But the last two sets were a challenge.. not even sure how long this took, maybe 11 minutes or something.. All I know is Staci was about done with the last 150, buy the time i was starting them LOL…Nice work lady!!!!!!!

    B. 15:23 I think…..
    DL @ 175, Hit all T2B which was my goal this WOD, strict dips (10 on the 1st & 2nd rd- and 15 on the last two….oops), 250 M Row!

    C. 60 GHDs