Monday, September 28, 2015

Saturday was an awesome day for our Festivus Games competitors! Everyone did a great job including our first timers Cody, Krystal, Eric, Joey and Joey!!! This was the last Saturday of extra training before the competition on October 17th.  Thanks Coach Albert for putting in the extra time to make this happen.

Festivus Games training, Deadlift WOD!!
Arm/Leg Swings
Row 250m
2 rounds of:
10 DB Thrusters
15 Hanging Knee Raises
20 Walking Lunges




MOD (18:00 CAP)
5 Sets of:   
3 Shoulder Press + 3 Push Press
Ascending, post your heaviest set 
Athlete's Choice WOD #1 or WOD #2
WOD #1
4 RFT of:
12 Thrusters 95/63#
10 Toes 2 Bar
 8 OH Lunges w/Medball 20/14#
 5 Burpees over the Bar

WOD #2
Masters Tour Chipper
12:00 Time Cap
For time:
50 Thrusters
40 Toes 2 Bar
30 OH Med-ball Walking Lunge
20 Burpees over the Bar
Add :01 second for every rep not completed within the time cap

Record which age group you completed in comments
Rx =
35-39 is 135/93# Thrusters and 20/14# Med-ball
40-49 is 115/73# Thrusters and 20/14# Med-ball
50-54 is 95/63# Thrusters and 20/14# Med-ball
55+ is 75/53# Thrusters and 20/14# Med-ball
Scaled=
35-39 is 95/63# Thrusters, Ab-mat Sit-ups and 20/14# Med-ball
40-49 is 75/53# Thrusters, Ab-mat Sit-ups and 20/14# Med-ball
50+ is 65/43# Thrusters, Ab-mat Sit-ups and 20/14# Med-ball

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