Jerk, PUs, and DUs

jerk

Monday December 3, 2012

WOD

12 min AMRAP 6 Split Jerks (alternate leg) 95/75/55 12 Pull Ups 24 DUs

Skill/Strength:

Back Squats 5 Rounds of 5 reps 60-65-70-75-80% of 1RM

Warm Up:

400 m Run Russian Lunges 25/15/10 step>Garage Door and Back 20 Mountain Climbers 10 HRPU 10 C2B DROM Hip Floss

5:30 Vince Rx 5 Rounds Jack 45#/purple/singles 4+18 Maria 55/red-green/singles 4+18 Amy 65/red-green/DUs 4+6 Mike L Rx 5 Wendy 45/blue-green/singles 5+9 Raegan 75/blus/sing;es 5+8 Tim W 75/blue/sing;es 4+48

6:30 Joann 55#/green/DUs 2+16 Chris W Rx 5 Denis 55/blue/singles 4+18 Victor 55/red-blue/singles+DUs 3+10 Sez 95/singles 4+18 Curtis Rx 5+30

9:00 Dave Rx 4+14 Rick 95/jump/singles 3+6 Randy Rx 3+35 Beth 75/singles 4+12 Jail 55/purple-blue/singles 5 Ken 85/singles 4 Bill 65/red-green/singles 2+30

10:00 Danielle 55/purple/singles 3+63 Pat 95/singles 4+52

4:00

Diane 5+3 35/green/s

Lynne 4+56 35/gr and red/s

Jack W 5+14 95/blue and red/s

Mary B 5+43 55/blue/s

Cheri 5+48 65/red/s

Shane 7+6 @ 115

5:00

Fetz 5+11 95/s

Nat 4+11 75/box/s

Marty 5+8 95/blue/s

Morgan 5+10 55/blue

Mack 4+15 65/green/s

Alex 6+19 75/blue

Mike K 4+15 95/s

6:00

Jenny N 3 35/blue and green/s

Katie N 5 35/blue and green/s

Brennan 6 95/s

Matt L 6+10 95/ some blue/s

Jerry 4+6 95/s

Malopy RX 4+28

Sue 4+8 45/purple and red/s

Andrea 6 35/green/s

7:00

Nick J Rx 4+24

Brennan Rx 4+34

Mike M5+1 55/red/s

Dennis 3+29 95/blue/du

Bridget 3+68 60/blue/s

Chris M 4 75/green/s

Erik 4+6 35/green/s

Zeke 4+12 75/du's

 

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