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Saturday, September 5 2015

Posted by Mandee on September 4, 2015   |   14 Comments

ShanaShana sepShana bw

 

 

WOD:

A. Back Squat: 5 sets of 4-5 reps   TEMPO   E2:30MOM

B. 4 rounds for time of:

25 KBS 24kg/16kg  RX+ 32kg/24kg   (55 and over 20kg/16kg)

25 ab-mat sit-ups Military anchored   RX+ GHD sit-ups

25 goblet squats  24kg/16kg  RX+ 32kg/24kg   (55 and over 20kg/16kg)

400m run

 

CFHSV Running & Endurance WOD:

400m Run Backwards
rest 1:00
10 Squat Jumps
400m Run Forwards
rest 2:00
10 Box Jumps
400m Run Forwards
rest 2:00
10 Box Jumps
400m Run Forwards
rest 2:00
10 Squat Jumps
400m Run Forwards
rest 1:00
400m Run Backwards

Afterwards, accumulate in order:
50 Military Ab-mat Sit-Ups
100 Scissor Kicks
20 Alternating Forward Lunges
20 Alternating Reverse Lunges
meet at CFHSV at 8am

14 responses to “Saturday, September 5 2015”

  1. Mimi says:
    September 4, 2015 at 8:10 pm

    Shana, making Frog Jump, TN proud!! Looking awesome friend!!!

  2. Haley says:
    September 4, 2015 at 8:13 pm

    Shana always killing it!!!

  3. Matt says:
    September 4, 2015 at 8:14 pm

    Shana!

  4. Naomi says:
    September 4, 2015 at 8:26 pm

    Shana you are so awesome!!!

  5. Kobra Kodi says:
    September 4, 2015 at 8:31 pm

    Half Monkey 🙂

  6. Mandee says:
    September 4, 2015 at 8:33 pm

    Uh oh! Shay-Shay looking good on those handstand walks! Nice work stud 🙂

  7. Nathaniel says:
    September 4, 2015 at 9:14 pm

    Shay-Shay can do anything.

  8. Tracy says:
    September 4, 2015 at 10:08 pm

    Oh my gosh..Shana!! I love this picture friend 🙂

  9. Jessica Thompson says:
    September 4, 2015 at 10:20 pm

    There she is!!! My girl handling those hand stand walks like a boss

  10. Courtney says:
    September 4, 2015 at 10:35 pm

    Little Shana… one day you must teach me your ways!

  11. Justin says:
    September 5, 2015 at 11:13 am

    225-245-245-245-245
    26:07 rx+

  12. Bradley says:
    September 5, 2015 at 12:24 pm

    Shana! That’s what I’m talking bout. Showing us how it’s done!

    A. 215 across
    B. 27:03 Rx w/GHDs

  13. Mandee says:
    September 5, 2015 at 2:54 pm

    A. 185 across for 4 reps
    B. 28:00 RX+

  14. Matt says:
    September 5, 2015 at 3:41 pm

    Great class this morning!