A huge congratulations to all our athletes that competed in the West Coast Strength & Conditioning “Dynamic Duo” this past weekend! Big shout out to Greg Smiley and Mattias Wikstrom for taking 1st place in the Masters Division. We had several teams finish in the top 10 including; Mitch and Curtis (6th RX’D), Wade and Teague (7th MOD.), and Rob and John (8th MOD.). A job well done to Christine and Amanda for finishing 13th overall in the RX’D division as well. Way to throw down guys and represent the wall of blue with pride! We are proud of you all!!
Fitness-Strength-Community
WARM UP:
400 M. Run or Row
20 Sec. Handstand Hold
20 Push Ups
10 Pass Throughs
10 Good Mornings
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a Walking Pace)
10e DB Alt. O.H Press
10 Bar Roll Outs
20 Weighted V-Ups
10 Supine BB Row
LIFT:
Snatch Complex
(1st Pull – 3 Sec. Hold – Full Hang Clean From Mid-Thigh)
5 @ 70%
5 @ 75%
2 x 5 @ 80%
WOD:
“KB PUSH DOWN”
3 Rounds
20 KBS (70/53) (53/44) (44/35) (35/26)
20 HSPU
*Sub. 10 HSPU for 20 HSPU according to level. 15 Min. Cap.
POST WOD:
Mobilize & Stretch
