Saturday Apr 16

2012 Regional Even 4

Work Out

2012 Regional Even 4

For time

RX

50 Back Squats 60/42.5 Kg

40 Pull Ups

30 Shoulder to Overhead 60/42.5 Kg

50 Front Squats 40/30 Kg

40 Pull Ups

30 Shoulder to Overhead 40/30 Kg

50 Over Head Squats 30/20 Kg

40 Pull ups

30 Shoulder to Overhead 30/20 Kg

SC

For Time

50 Back Squats 40/30 Kg

25 Pull-Ups

30 Shoulder-to-Overheads 40/30 Kg

50 Front Squats 30/20 Kg

25 Pull-Ups

30 Shoulder-to-Overheads 30/20 Kg

50 Overhead Squats 20/15 Kg

25 Pull-Ups

30 Shoulder-to-Overhead 20/15 Kg

*Athletes can also do band assisted if they need to for the pull-ups

FIT

For Time

50 Back Squats @light-moderate

20 Renegade Row @ moderate

30 Shoulder-to-Overheads @ Moderate above

50 Front Squats @light

20 Renegade Row @ Moderate

30 Shoulder-to-Overheads @light

30-50 Overhead Squats @light

20 Renegade Row @ Moderate

30 Push Press @light

Team of 2

Double the reps. Must swap after every 10 reps.

 

 

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