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Wednesday, October 17, 2012

Posted by Mandee on October 17, 2012   |   18 Comments

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Warm up:

P1: 200m row

P2: 8 walking lunges with plate OH, 4 burpee box jumps

complete 2 rounds
WOD:

A. 30 Turkish Get Ups (not for time) 24kg/16kg, alternating arms

 

B. 15min AMRAP

10 KBS 32kg/24kg

10 box jumps 24″

10 ring dips
Powerlifting:

A. high bar back squat 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3minutes between

B. weighted pull ups 3 x failure – 1 reps @70%, rest 3minutes between

C1. 3×10 glute-ham raises, rest 30 seconds

C2. 310 evil wheels, rest 30 seconds

18 responses to “Wednesday, October 17, 2012”

  1. Meag says:

    Casey!! I love it! =]

  2. Misty Capps says:

    CASEY!!!! Awesome form on the overhead!

  3. Tracey says:

    Casey! wow those are some speed shorts alright!

    • Casey says:

      UUUHHH…I think I am going to have to retire those. At least when I know there will be a camera around. eek!!!

      • Tracey says:

        Girl, I own that pair as well! They are worth $$$ on eBay. Just sayin. You got great form in any pair of shorts. I’m ready for Ragnar……. NOT! We are awesome van 2. Deadlifts and bacon? Or bacon and deadlifts?

  4. Tracey says:

    Great form too! I’m sure the lulu helped!

  5. Eric says:

    NIce form on that snatch

  6. Mandee says:

    CASEY!! I logged on to fix a typo in the WOD and screwed up your pictures! Oh well, you still look great in that OHS! Nice work! 🙂

  7. Haley says:

    CASEY B nice form!!!!

  8. Tracy says:

    Casey!!! 🙂

  9. Stacey says:

    Work it girl!

  10. Tracey says:

    Everyone needs to sign up for BARBELLS FOR BOOBS!!!!!

    • Kerri says:

      Is there a direct link for B4B on our CFHSV website somewhere? I’ve seen questions on FB about how to sign up, and folks are asking… I know we all got an email about it, but these are non CFHSV members.
      Thx!

      • Mandee says:

        There is a link on our home page on the left hand side under Latest News! Please register online prior to 10/27 and join the CFHSV TEAM if you plan on participating!!

  11. Meredith says:

    Go, Casey Go! And for the record, if my legs looked like yours, I wouldn’t wear shorts to workout.

  12. Slade says:

    Looking STRONG, Casey!

  13. Tracey says:

    Dynamic effort split jerks with chains. 70# 10×2

    A. 20 reps with 16 kg
    10 reps with 20 kg

    B. 5 Rx’d

    Dumbbell skull crushers