3.8.12 Power Endurance, IWT

Workout
3×5 Wall Squat 
2×10 Dislocate/OHS Combo
2x (30s Squat + 30s Rest)
3x (30s KBS + 30s RTW)
3×5 Deck Squat
Then:
I.W.T.
Phase I
15x Heavy KBS (Overhead) +
4x (20s Hard/10s Easy)  Row/Ride/Ski +
2 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
15x Heavy Goblet Squat +
4x (20s Hard/10s Easy) Row/Ski/Ride +
2 minutes rest 
3 sets
Rest 5 minutes
Then:
Phase III
Farmer’s Carry / Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/60s
Then:
Cool Down
 
Results
Hebah F.
Britni P.
Beau C.
Wayne C.
Tammi J.
Robyn S.
Keith M.
Timothy D.
Bobby M.
Chandler B.
Sara Y.
Joey G.
Rachel S.
Latissa H.
Robin M.
Keith S.
Jamie S.
John C.
Ashley M.
Erin E.
Byron Y.
Carol S.
Rob J.
Kara S.
Bob R.
Maria U.
Wlises M.
Jamie Bald.
Erica J.
Susan S.
Andrew M.
Catherine D.
Marcus W.
Ale P.
Jim C.
Nicole P.
Ashley C.
Tim B.
Leah Z.
Nicole B.
Beau W.
Chrissy VD.
Lizzy M.
Steve S.
Kim B.
Mary S.
Steve G.
Elizabeth F.
Stephanie F.
Evan J.
Raja S.
Diana R.
Debra H.
 
Workout 2
CF Games Practice Session
WOW 12.3
15x Box Jump @ 24″ +
12x Push Press @ 115# +
9x Toe-to-Bar
18 minute amrap
Then:
Cool Down
 
Results
Joe L.
James R.
Christian B.
Niko M.
Chris W.
 
Coach’s Comments
N/A
 
Photos