343 Sept 11 Honor WOD
Tuesday September 11, 2012
“343″
100 Deadlifts 145/115 30 m Lunges 100 Power Cleans 95/65 30 m Lunges 100 Ground to Overhead 65/35 43 Burpees Men load a 45# pound bar – women load a 15# bar. First plate is 10#, second plate 15#, third plate 25#. Remove the outer plate after the completion of each lift.
This will be a very long and difficult WOD. Please arrive on time or early and get through your warm up in a timely maner. We know this looks and will be very difficult, but please remember the sacrifice and come and work hard in the Fallen's honor. We would greatly appreciate a high turnout for all class sessions today.
Skill/Strength:
WOD overview Standards
Warm Up:
500 m row 10 GHD Sit Ups 10 GHD Back Extensions 10 Hand Release Push Ups 10 Squat Tuck Jumps Wrist Circles KB Halos DROM
5:30 am
Jack 44:18 105/75/55
Amy 42:13 75/45/25
Jill 43:00 85/55/35
Mike L 44:07 Rx
6:30 am
Morgan 41:48 85/55/35
Victor 40:33 65/35/35
Chris W 47:17 Rx
9:00 am
Randy 42:57 105/75/55
Kevin 49:37 95/85/45
Raegan 49:57 85/65/35
Bill 49:02 Rx
Chris G (Full Fire Gear) 43:28 Rx
Mary Claire 48:50 85/55/35
Rick 49:02 95/65/45
10:00 am
Amy (welcome, Hell of a first WOD) 33:52 (50 reps) 55/35/15
Tony W 36:10 115/65/35
Mike Kelly 56:18 Rx
Coach John 33:32 Rx
4:00 pm
Dave 57:41 Rx
Fetz 45:52 Rx
Tracy 52:30 Rx
5:00 pm
Joe 45:59 Rx
6:00 pm
Kavs 35:59 45/25/15 50 Reps CF Moms
Brennan 45:33 Rx
Sew 46:16 Rx + (Full Fire Gear)
JoAnn 46:19 75/45/25
Genelle 48:20 75/45/25
7:00 pm
Nick J 53:44 Rx
Janelle 35:18 Rx
Dennis 62:39 Rx
Terese 27:21 45/25/PVC 50 Reps CF Moms
Bridget 42:09 75/45/25
Erik 54:16 Rx
Jim D 50:40 Rx