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8 October 2012; “Colt .45”

8
Oct

8 October 2012; “Colt .45”


 

 

 

 

 

 

 

 
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm-up – Jog to West Main/Audley and back

Squat Therapy – Mastering the Airsquat and weighted Squat Stretches 3×20 secs at 225 MAX, 185, 155, 135, 95, 65, 45 etc etc. Please make sure a spotter is available.

Strength – Regular

3×5 Backsquat

Strength – Advanced

3x(5/3/1) Backsquat

WOD – Colt .45

Athletes RX’d or Scaled will use only one bar and strip the weights between each movement until they have an empty bar. They should stack the plates neatly in their area for their Burpee “Box” Jumps

For time….

45 Double Unders

15 Deadlifts (255#/155#), 15 Powercleans (185#/105#), 15 Pushpress (115#/75#)

45 Burpee “Box” Jumps

15 Pushpress (115#/75#), 15 Powercleans (185#/105), 15 Deadlifts at (255#/155#)

45 Double Unders

Cool Down – Challenge

Max distance Hand Stand Walk….athletes may make as many attempts as they want.  Use measuring wheel to determine max distance. Record name and max distance walked on center of board.

Colt 45 M1911 FYI – http://en.wikipedia.org/wiki/M1911

Colt 45 Single Action Army –http://en.wikipedia.org/wiki/Colt_Single_Action_Army

Colt 45 Malt Liquor – Did you know Colt 45 was named after a player on the 1963 Baltimore Colts #45???

 http://en.wikipedia.org/wiki/Colt_45_(malt_liquor)

 

 

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