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| Post WOD "Bacon Sizzle Demo" by Boone & Liz |
Skill work for everyone: Work for 10min alternating 4 pistols + 8ft (2 rubber mats) Hand walkz
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WBS Part 1: Strength Work
1A. Dead-Lifts 10 x 5 @ 40X1 / 90sec
1B. Shoulder Press 10 x 5 @ 41X0 / 90sec
WBS Part 2: Rest 6-8 hrs before doing GRACE
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BS:
1. 3 Position Clean 1.1.1 x 5 80% /3min rest
2. GRACE FOR TIME
Attention: Since some of you expressed that you are unable to make the team meeting NEXT Wednesday...how does Saturday Jan. 29th after our team wod sound. I need all of you there!
BS TRAINING SCHEDULE:
24th: Double
25th: Double
26th: Intervals @ 6am
27th: OFF
28th: Single
29th: Test Wod @ 9am / Team Meeting @10ish
30th: OFF
31st: Single
1st: Single
2nd: Single @ 6am
3-4th: OFF
5th: COMP
Saturday meeting works for me.
ReplyDeleteGrace- 135lbs. 3:38 new pr!
ReplyDeleteIs anybody going to St. George today that could pick up my packet for me?
ReplyDeletegrace: 85lb 3:42
ReplyDeletedeadlift: 135lb all sets 10x5
shoulderpress: 55lb all sets 10x5
lifts felt good today, i feel stonger
ps saturday works perfect
ReplyDeleteDan: 2:13 RX
ReplyDeleteErin: 2:16 RX
Saturday meeting sounds good.
Good Luck tomorrow runners!!
Grace: #135, 3:17
ReplyDeleteShoulder Press: #115 10x5
Deadlift: #300 5x5, #225 5x5
I hope the 5k goes well for everyone...wish I was there.
2:40 Rxd
ReplyDeleteSaturday works
cruisin on Saturday but I won't be to Fitness Elevated either so not sure if I'm need or not
ReplyDelete