SU, Ball Slams and Ropes

Friday April 19, 2013Congratulations April On-Rampers!!

WOD

9 Min AMRAP 500m Row Then ITTR 15 Abmat Sit-ups 10 Ball Slams (30/25) 5 Rope Climbs

Skill/Strength: Squat Clean Ladder 1 Rep begin with 65% 1RM add 10lb/5lb EMOM for 9  minutes Add weight until fail or 9 min, then finish EMOM with last successful weight.

Warm Up: 30s Hollow Rocks 3 Rounds of 7 Pull-up 7 Push-up 7 OHS w/ empty bar DROM Burgener

5:00 Tim RX/57 Maria 72 Matt 71 Raegan RX/64 Mercedes 74 Tracy 75 Lindsey 99 Vic RX/88

6:00 JoAnn 90 Jim RX/86 Chris RX/86 Katie 95 Patty 115 Jenny 95 Victor RX/57

7:00 Phil 117 MK RX+/57 Michelle 64 Jorge 126 Leslie 75 Joe 55 Ryan RX/26 Mike RX/45

9:00 Dave Rx 85 reps Frankie 56 Gina 61 Bill 60 Candice 70 Randy Rx 58 Rob 57 Haraf Rx 90 Anna 56 Mary 87

10:00 Andre 59 Sonntag Rx 75 Sean C 101 Bob 56 Metz 65 Freddie Rx 58 Matt Mc Rx 56 Fetz 115 Kels 111 Anthony Rx 56

4PM

Nick Rx 55 Joann Rx 27 Lynne 67 Ashley DC 55 Gary Rx 57 Matt B. 76 Jenni Rx 28 Wendy 90

5PM

Isabelle 68 Italian Jack Rx 57 Steve Rx 73 Dennis Rx 29 Jen M. 89 Shawn Rx 26

6PM

Jim 67 Jes 80 Michael Rx 29 Sean Mc. 69 Ed Rx 29 Don Rx 26 Allison 75 Ted 67 Matt Rx 76

 

WODCoachComment