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Competitive Fitness 02.18.15

17
Feb

Competitive Fitness 02.18.15

Schedule Update. No Olympic Lifting Class this Thursday at 5:30 pm.

We now have 38 members signed up, can we get to 50 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

Prep Work
Personal Mobility/Stability work 5-8 Min Prep like you would for an open wod

Workout of the Day
A.
2014 Regionals Event #6
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lbs)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row

Time Cap: 21 Minutes

B.
Three sets, not for time, of:
Banded Good morningings X 15
Rest as needed
Face-Down Chinese Plank x 45-60 seconds
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three rounds for time of:
Row 1500 Meters or 150 Calories of Assault Bike
30 Overhead Walking Lunges (155/105 lbs)
15 GHD Sit-Ups

Cool Down
Mobility
Post results

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2 Responses

  1. cash

    5am workout…. 2 rounds of 1500m row/ 30 OH lunges with 65lbs/15 sit ups …. 1200m run with Kelly Eric and Alfredo 🙂

    5:30pm workout
    Regional event #6
    Made it through to 2nd round of bix jump overs, got 23 box Juno overs
    Scaled ring dips by using blue band
    *** I know it wasn’t as RX but I was happy with moving through everything else….lower back was sore !

  2. Tina

    37:26 or 37:46 for the whole thing

    Where was I at the 21:00 mark you ask?

    Well I was near death…I’m pretty sure I saw a bright like. The searing pain in my lungs was what reassured me I was still alive.

    At 21:00 I was on the second round of wall balls –I got 15 balls deep

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