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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:

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

  2. Haley says:

    Shana always killing it!!!

  3. Naomi says:

    Shana you are so awesome!!!

  4. Kobra Kodi says:

    Half Monkey 🙂

  5. Mandee says:

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

  6. Nathaniel says:

    Shay-Shay can do anything.

  7. Tracy says:

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

  8. Jessica Thompson says:

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

  9. Courtney says:

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

  10. Justin says:

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

  11. Bradley says:

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

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

  12. Mandee says:

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

  13. Matt says:

    Great class this morning!