WOW Air

3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Wreck Bag Run (50/35)

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After Party 10092019

# AFTER PARTY
*"After Party" workouts are for those athletes in your gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts are pulled straight from CompTrain Open Prep programming, so they will always line up with the week on the Class and Competitive programs. The only two days ""After Party"" workouts won't be included are Thursday and Sundays, as those are 'Rest Days' on the Competitive programs. On Thursdays, we'll include optional cool downs that you can walk your class through as a group.*

## Wednesday Primer
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 12 Toes to Bar
Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Assault Bike

*Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks*
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COW Hair

COW Hair

3 Rounds:
30 Air Squats
200 Meter Run
20 Kettlebell Swings
40 m Farmer Carry

- score is your time for "COW Hair"

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Comments

Allison Gargulak 7 months, 3 weeks ago / Reply

WOW Air: 18:57

Alyssa Kerney

Alyssa Kerney 7 months, 3 weeks ago / Reply

WOW Air: 26:03

Robert Dumaine

Robert Dumaine 7 months, 3 weeks ago / Reply

WOW Air: 23:44

Anthony Agovino

Anthony Agovino 7 months, 3 weeks ago / Reply

WOW Air: 25:10

Paul Vander Schouw

Paul Vander Schouw 7 months, 3 weeks ago / Reply

WOW Air: 20:25

Zooie Rios

Zooie Rios 7 months, 3 weeks ago / Reply

WOW Air: 20:47
Notes: 40-50 lb bag

Alyson Davis-Eudy 7 months, 3 weeks ago / Reply

WOW Air: 22:52
Notes: No clue what the wreck bag weight was

Corey Bann

Corey Bann 7 months, 3 weeks ago / Reply

WOW Air: 22:54
Notes: That shit hurted.

Alfonso Mirabal

Alfonso Mirabal 7 months, 3 weeks ago / Reply

WOW Air: 19:36

Max Montes

Max Montes 7 months, 3 weeks ago / Reply

WOW Air: 27:22

Jenn Pyle

Jenn Pyle 7 months, 3 weeks ago / Reply

WOW Air: 21:48

Luis Chaumont

Luis Chaumont 7 months, 3 weeks ago / Reply

WOW Air: 24:47

Jackie Bertucci

Jackie Bertucci 7 months, 3 weeks ago / Reply

WOW Air: 23:58
Notes: Squats, bike, row, farmer carries(1 lap) 35lbs. Back and hips still sore.

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