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Home / Uncategorized / GOOD LUCK TO OUR WODAPALOOZA COMPETITORS! / “17.2C” WOD 1/10/18

GOOD LUCK TO OUR WODAPALOOZA COMPETITORS! / “17.2C” WOD 1/10/18

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Team Hollow Rock West Coast (Elite Women): Danielle Marino, Lindsey Braham, Kristin Seckar.
Team Fireball (Elite Women): Chelsey Grigsby with Jamie Hagiya, and Tia Wright
Elite Teen Women (16-17): Tori Dow
Weighltifing Face-Off: Frank Datello
Elite Masters Men 50+: Greg Smiley

WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides 
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings 
10 OHS
5 Inch Worms 
10 Scorpions 
Then:
Mobility

WIN
SKILL:
3 Rounds (At a Walking pace)
8e Bulgarian Split Squats
8 Weighted Glute-Bridges 
8 Assisted Glute-Ham Raises
LIFT:
E2MOM (6 Rounds Total)
Back Squat
50% x 10
60% x 8
70% x 6
75% x 6
60% x 8
50% x 10
WOD:
“17.2C”
AMRAP 12
2 Rounds 
50ft. DB Front Rack Lunges (50/35) (45/30)
16 T2B
16 KBS (70/53) (53/44)
2 Rounds 
50ft. DB Front Rack Lunges
16 BMU
16 KBS
*Sub. T2B for Bar Muscle Up accordingly.
**If you wish to do 17.2 you may.

FIT
SKILL:
3 Rounds (At a Walking pace)
8e Bulgarian Split Squats
8 Weighted Glute-Bridges 
8 Assisted Glute-Ham Raises
LIFT:
Back Squats
4 x 10
*Build.
WOD:
AMRAP 12
50FT. Walking Lunge (Non-Weighted)
16 T2B
16 Med-Ball Cleans (20/14) (16/10)
*Sub. T2B for Leg Lifts over a Cone.
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