Triplet

[youtube http://www.youtube.com/watch?v=FKcnpJSAsbo&w=560&h=315]

Tuesday January 29, 2013 Day 22 of Paleo Challenge

WOD

12 min AMRAP 3 Muscle Ups 6 Kettle Bell Snatches (70/53/35) 9 Wall Balls (20/14/10)

Strength: Overhead Squats 85% 1RM 5 rounds x 5 reps final set to max reps

Warm Up: OH KB Carries Step>Garage x2 Duck Walks steps>garage and back then 10 HSPU Ball Slams GHD Hip Extension Sots Press DROM 60 sec Paleo Chair Burgener as group

5:30 Patty 7 rounds + 3 Reps band MUs/35# KB/14# med ball Mary Kate 6+9 band/35/14 Candice 6+6 band/35/16 Lindsey 7+2 band/20/14 Maria 6+3 band /20/16 Wendy 7+9 band/20/10 Nat 5+4 band/44/20 Tim 5+3 band/53/20 Mike L 4+7 jump/70/20 Tracy 6+6 band/35/14 Pat 5+7 jump/70/20 Mercedes 6+6 band/18/10 Silja 6+14 Band /18/14

6:30 Joseph 4+2 band/35/20 Chris W 7+12 jump 53/20 Sez 5+10 band/44/20 MK 8 band/35/14 Katie N 7 band/20/10 Victor 5+5 band/35/20 Jason 6+9 band/44/20

9:00 Dave 5+16 Band/44/20 Sewnig 6+9 Band/53/20 Mike H 8+14 Rx Tony B Jump/53/20 Mary N 7 Jump/35/14 Maggie 5+5 Band/25/14 Chris G 7+6 Band/70/20 Ennis 5+9 Band/9/10

10:00 Jackie 7+15 Band/27/14 Fred 7 Rx Curtis 8+1 Jump/53/20 Ryan 6+1 Band/53/20 Kevin Mc 7+1 Jump/44/20 Mike K pushup-pull up/53/20

4:00

Ruby 5+9 Rings/10/10 Joann 9  Band/18/14 Brian 6 Band/53/20 Marty 7+1 Bands/53/20 Mike M. 6+1 Band/35/20 Matt 7+1 Band/35/20 Jenni R. 5+9 Bands/27/14 Gary 5+3 Rings/70/20 Jail 7+12 Bands/25/14 Jennifer 7+11 Rings/25/10

5:00

Joe 7+3 Bands/35/20 Alex 7+2 Band/44/20 Julie 6 Band/35/14 George N. 7+4 Band/35/20 Steve 4+6 Bands/53/20 Jack 6+9 Push up, Pull up/53/25

6:00 Rick 5+2 (Ring, 53/20) Vic 7+12 (Band, 53/20) Jerry 7+9 (Band, 53/20) Kevin 8+1 (Band, 44/20) Rosie 8+3 (Ring, 25/14) Paula 6 (Ring, 18/10) Jack 7+1 (pu/pu, 27/14) Jenny 7+12 (ring, 20/14)

7:00 Janelle 6+3 (ring, 25/14) Nick 6 (band, 53/25) Bridget 6 (ring, 25/14) Dennis 6+7 (band, 53/20) Zeke 5+1 (band, 44/16) Dan 7+14 (band, 53/20) Majka 7+6 RX Dave 6+3 (pu/pu, 35/20) Michael 6+8 (Band, 35/16) Ed 6+5 (Band, 53/20)

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