Nadene VolkoffKoester

Hometown:
Corpus Christi, Texas
Gym:
Unaffiliated
Gender:
Female
Age:
52
Height:
5' 4"
Weight:
150 lbs

September 29, 2015

Performed at: Contender Crossfit
Workout Name: WOD
Description: MATT

PreWod
C1. STRENGTH:
PUSH PRESS:
SET 1 X 5REPS @ 70%
SET 2 X 5REPS @ 75%
3 SETS X 3REPS @ 80%
**2MIN REST BETWEEN SETS


MetCons
WORK CAPACITY

C2. FOR TIME:
27-21-15-9
PUSH JERK (95/65)
OVER THE BAR BURPEES
**10MIN TIME CAP**
Results: 2 rounds 8 reps
Performed as RX
Warmup: 25cal row
Inch worm
Blue band rig shoulder rotation

3 Rounds
Min 1 Red Band rig face height rows
Rest 30sec
Min 2 Chin up or Ring rows
Rest 30
Cooldown: Blue band lat stretch
Couch
Athlete's Notes: 95 100 105

65 push jerkey sucks

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