Megan and the 40 yd Dash
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- Megan and the 40 yd Dash
Archive for June 20th, 2012
WOD (Tuesday)
Wednesday, 20 June 2012 08:18
0 Comments
Wellness
(A)
Back Squat
5, 5, 5, 5, 5
(B)
- 5 Push-Ups
- Immediately go into a 40 yard Dash.
~ 1 minute break.
* 6 Rounds.
Fitness
(A)
Back Squat
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
65% x 1 x 5
75% x 1 x 5
85% x 1 x 5+
(B)
- Push-Ups (Ladies=6, Fellas=10)
- Immediately go into a 40 yard Dash.
~ Rest 1 minute.
* 8 Rounds.
Competition
(A)
Back Squat
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
75% x 1 x 5
80% x 1 x 5
85% x 1 x 5+
(B)
Complete the 2012 Regional Snatch/Sprint WOD but with a kettlebell (53/35).
(C)
- 10 GHD Back Extensions
- 10 GHD Sit-Ups
* 4 Rounds (Not for time)
EVERYONE: Complete at least 5 minutes of lower body stretching/mobility work.
FRAN! (Monday)
Wednesday, 20 June 2012 07:55
0 Comments
Wellness
(A)
“Fran” (modified)
21, 15, 9 of
- Thrusters (45)
- Band-Assisted Pull-Ups
(B)
- 50 Box Dips (not for time)
Fitness
(A)
“Fran”
21, 15, 9 of
- Thrusters (95/65)
- Pull-Ups
* For Time.
(B)
- 50 Band-Assisted Ring Dips
Competition
(A)
- 6-8 Box Jumps (working spring-back)
- 3 Wall Climbs
- 6-8 Kipping Toes-to-Bar
- 6-8 Jumping Push-Ups
* 2 Rounds (Not for time)
(B)
“Fran”
(C)
Bench Press
40% x 1 x 5
50% x 1 x 5
60% x 1 x 3
75% x 1 x 5
80% x 1 x 5
85% x 1 x 5+
(D)
Accessory Work
Bar Dips
2 x 15-20
AWESOME day of training at En Fuego! The intensity and camaraderie was extremely high. Lots of new PR’s! Way to go you all.
Post FRAN...
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- Post FRAN…
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