Wed 2-18-15

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:
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

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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
    15#
    45s
    45-75-95
    15-18-18

  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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