Archive for December 9, 2015

Thursday 20151210 Open Workout

Posted: December 9, 2015 by eweirick in Uncategorized
Don’t forget to get the word out about our Winter Warrior 2 competition on January 16. More teams have registered, but we’d still like to get more. We still need volunteers too, so if you feel like helping out with the competition, talk to your coach. CAN!!!

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S/S/S:

Pistol work.

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WOD:

5 rounds for time:

8 Alt. Pistols

6 Overhead Squats 115/75

4 Burpees over the bar

2 Muscle Ups

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Scaling Options:

Pistols with band

OHS: 95/55 or 75/35

MU: Banded MU or 2 pull up/2 ring dip

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Xtra:

Single leg KB or DB deadlift – 3 x 10 (5 per leg)

(Work up to a heavy, but manageable weight)