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Friday, September 23, 2016

22
Sep

Friday, September 23, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

3 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

  • Set 1 = 63%
  • Set 2 = 65%
  • Set 3 = 68%

Skill:

WOD:
AMRAP in 10 Minutes:

  • 5 Thruster
  • 5 Push Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

3 Sets:

Tempo Front Squat x 5 (Tempo @41×1)

  • Set 1 = 63%
  • Set 2 = 65%
  • Set 3 = 68%

Skill:

Joe’s B-Day WOD:
COEKeith 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

Masters = 75/55

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Depth jump to broad jump x 5

Strength:

4 Sets:

  • Back Squat x 3 @ 55% of 1 RM

Skill:

Joe’s B-Day WOD:
COEKeith 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

Masters = 75/55

Additional:
  • Mobility

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