Hang Cleans and DUs

Congratulations Triathletes and 1 new Ironman!  Way to go Mike H You Are An Ironman!

Monday August 27, 2012

WOD

10 min AMRAP 20 Hang Power Cleans (95/65/45) 40 Double Unders (120 Singles)

Skill/Strength

Back Squats 5-5-5+ 70/75/80% 1 RM

Shoulder Press 5-5-5+ 70/75/80% 1 RM

Warm Up:

500 m Row 2 Rounds 3 Muscle Ups (9 Pull Ups/9 Ring Dips) 5 HSPU 10 Sec Hollow Rocks 20 OHS DROM

5:30 am

Wendy 35# 4 rounds +6

Amy 45# 4 rounds

Vince Rx 4 rounds + 25

Jim D 95# 2 rounds + 53

Mike L 3 rounds + 11

Maria 35# 4 rounds + 10

6:30 am

Nick K Rx 2 rounds + 21

Sez 75# 3 rounds + 15

Ryan 95# 3 rounds + 13

Mary N 55# 3 rounds + 12

Morgan 55# 3 rounds + 80

Chris W 95# 3 rounds + 8

Vic Rx 4 rounds + 24

Victor 55# 3 rounds + 68

9:00 am

Terese 15# 3 rounds + 20

Rick 75# 2 rounds(modified)

Dave 95# 3 rounds + 8

Paul 95# 2 rounds + 20

Katie 35# 2 rounds + 7

Mary B 45# 4 rounds + 18

10:00 am

Candice 45# 3 rounds + 7

Tony 65# 3 rounds + 78

Fetz Rx 4 rounds + 10

Danielle 45# 4 rounds + 28

Chris G 95# 4 rounds + 7

4:00 pm

MK Modified HPC and Row 200 m 5 rounds + 20

Bill 2 rounds + 45 65#

Lynne 2 rounds + 20 35

Tracy 3 rounds + 17 Rx

Tom 4 rounds +22 95#

Janelle 3 rounds + 125 60

Ed 4 rounds + 18 65#

Brian 3 rounds + 3 65#  Welcome to the group

5:00 pm

Ken 3 rounds + 18 65#

Jail 3 rounds + 16 55#

6:00 pm

Shane 4 rounds + 22 Rx

Brennan 4 rounds + 25 75#

Patty 4 rounds + 8 35#

Fred 4 rounds + 21 Rx

7:00 pm

Erin D 3 rounds + 60 35#

Sonntag 4 rounds + 4 95#

Michelle 4 rounds + 3 Rx  nice to meet you

Nick J 3 rounds + 21 75#

Erik 3 rounds + 1 85#

Bridget 4 rounds + 1 45#

Joe 3 rounds 55#

Jill 3 rounds + 46 45#

Dennis 4 rounds + 7 75#

Baseline

Maria 8:39

Jason 8:11

 

 

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