Wed 2-18-15

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

Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
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


2 thoughts on “Wed 2-18-15

  1. A. 360 (10 2nd box overs) which would have even started it weren’t for Eddie who led by example and a fair amount of evident discomfort. WB did not go so well. Everything else was uncomfortable but steady. Very much a “I can’t believe I ate the whole thing” WOD
    B. Done

  2. A) 303

    Still just taking it nice and easy. Felt pretty good the last two days. Hoping to be ready to pick up the pace a week from tomorrow.

    B) check on all accessory work.

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