Saturday, May 26, 2012

OS MASTER WOD

Met the guys at Warren's Crosscourt facility for an early workout.   Kettlebell Rob, Warren and Mike D were there. It was great to see everyone.  

Warm up - Mobility

Prowler Push @ 225 3 rounds of 20m



WOD 2 – Triplet w/run then 2 Min AMRAP
The first scored event of this WOD will be:
10 Min AMRAP
12 Dead Lifts
9 Hang Cleans
6 Shoulder 2 Overhead
150 M Run
Each round is worth 28 Reps.  27 for the barbell movements and 1 for the completed 150 M run.  The format will be every rep counts and there will be no partial rep for an incomplete run.  The weights used will be: Men 40-59 (95 pounds) Men 60+ (65 pounds)  Women 40-59 (65 pounds) Women 60+ (45 pounds).

5 Rounds 8 reps

The second scored event of this WOD will be: (there will be a 1 min rest b/w Event 1 and Event 2)
2 Min AMRAP of:
Kettle Bell Swings
Athlete will swing Kettle Bell past the ear overhead for max reps in 2 min.  The weights used will be: Men 40-59 (53 pounds) Men 60+ (35 Pounds) Women 40-59 (35 pounds) Women 60+ (26 pounds).

52 reps

1 comment:

Rob O'Brien said...

Great to see you man! Don't be a stranger!