Saturday, August 5th

 

Sprint O Course- Stephen Angove 


Performance is in red, Competition is in blue, Links are in green

A) 5 sets of:
Pause Overhead Squat x 5 reps @22X1 tempo (2 sec down, 2 sec in bottom, Xplode up)
Rest 60 seconds
Banded Strict Chest to Bar Pullups x 6-8 reps
Rest 60 seconds

C) Partner WOD
8 minute AMRAP
10 Wallballs 20/14
Hang Power Snatch x Max reps at 95/55
(Partner A completes 10 WB while parter B snatches. Once 10 WB have been completed, switch. Score is total snatches.  The snatch weight should be on the light side)

A) 5 sets of 
Pause Overhead Squats x 2-3 reps @22X1 tempo (2 sec down, 2 sec in bottom, Xplode up)
Rest as needed
Build over the sets

B) 5 sets of:
5 Pull-ups
3 Chest to bar pull-ups
1 Bar muscle-ups
Rest up to 60 seconds between sets
(Goal is to complete each set unbroken. Scale the reps so you can make this happen.
Time your total work duration including rest intervals as a score)

C) Partner WOD
8 minute AMRAP
15 Wallballs 20/14
Power Snatch x Max reps at 145/95
(Partner A completes 15 WB while parter B snatches. Once 15 WB have been completed, switch. Score is total snatches.  The snatch weight should be on the medium-heavy side, where you can get between 2-4 reps each round)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531