All-Star Week

Today begins WFCA All-Star Week...
Not sure how much I will get posted this week after today...SORRY!
I will try to do some quick updates thru the week, but not sure when they will get posted...

Today...

Warm Up
Mobilize
then...
OTM x 10min (5 Rnds)
Odd = 60s Light Row/Bike
Even = 1 Sampson Stretch (ea side) + 2 Spidy & Reach (ea way) + 3 Russian BB Makers
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3min Working Sets of Wall Squats...FORM-FORM-FORM
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BB Warm-Up
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3 Rnds (building in intensity & wt...start w/ BB):
5 OHS + 100m Run
5 Thrusters + 100m Run
1-2m Rest b/t Rnds
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TURTLE CLUB
For Time:
21 OHS + 200m Run
21 Thrusters + 200m Run
15 OHS + 200m Run
15 Thrusters + 200m Run
9 OHS + 200m Run
9 Thrusters + 200m Run
Rx = 95#/65#
Thought process here is NOT to be breaking on the wt. movements and push the pace on the runs when/if you can, but NOT to the point where you need to break exercises too much...
Wt. should be one you can get 20+ OHS easily...Strive NOT to break on OHS and at most 1 break on the Thrusters in rnds of 21 and 15 (really strive for UB here though)...
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Body Armour
Build to HEAVY Turkish Get Up
then...
NOT FOR TIME:
21-18-15-12
Kipping HSPU
TTB
~ Chance to work some Gymnastics today...

Casey ~ 11:29 !!! Just killed it... Ran well!
tb ~ 13:46 / No Turkish GU / Completed the HSPU & TTB

Casey just killed it today!!! Ran well... I did the run/walk thing... Was able to go 21's, 15's & 9's UB for BOTH OHS & Thrusters... which was the goal, but those runs...wow... Couldn't even get going after Thrusters... Something to work on...Always