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Friday 140926

25
Sep

Friday 140926

Joe at the FRCF Master’s Championships.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • Thruster x 3

Skill:

WOD:
AMRAP in 10 Minutes:

  • 7 Thruster
  • 7 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 83-85%

Skill:

Joe’s B-Day WOD:
“Benchmark Friday”

COE

Keith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (EMOM)

Back Squat x 1

  • Sets 1-2 – 60%
  • Sets 3-4 – 70%
  • Sets 5-6 – 80%
  • Sets 7-8 – 85%
  • Sets 9-10 – 90%

B) 10 Sets: (EMOM)

  • Push Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C) 10 Sets: (EMOM)

  • Jerk x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Skill:

Joe’s B-Day WOD
“Benchmark Friday”

COE

Keith Adam Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

10 Rds For Time:

  • 10 Thrusters 95/65
  • 10 Ring Push Ups
Additional:
  • 10 Minutes Mobility

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