This weekend is BIG for us Masters...4 workouts in 4 days...
They have really stepped up the WOD's...
This years OPEN was great programming and the Masters Qualifier is not different...
They have WOD's that are not "nice" for each other...one builds upon the other...These guys are going to have to know their strengths and weaknesses and perform the WOD's appropriately... Going to be interesting.
I, unfortunately, did not make the Qualifier Series...but am excited for those guys that did!
Warm UP
3m Bike
3 Rnds ~
3 Scap Retractions + 3 STRICT Pull Ups
6 Russian Babymakers
9 OHS
20s Sampson (ea. side)
BB Warm-Up
PRIMER
3 Sets
15s Front Squat Hold (active Squat form, not as deep as possible)
50' 1-arm Farmers Walk (ea. arm)
STRENGTH
SQUAT
OTM x 7min
1 Pausing Back Squat (70% 1RM of F. Sqt)
3min REST
Every 3 Minutes for 4 rnds:
6 Front Squat (70%)
Qualifer WOD #3
21-15-9
Shoulder to Overhead (135/95)
C2B Pull Ups
Z. Wendt ~ 200# / no WOD...baseball tonight
tb ~ 200# / 4:53 (S2O - 15-6 / 9-6 / 9 / C2B - 8-7-6 / 10-6 / 9)
Oz & Stan did 1/2 Murph...separate times...
Oz ~ 20:58 (4:01/11:46/5:11)
Stan ~ 17:39 (3:40/10:09/3:50)
Guys are beasts!!!
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