KBs/C2B/Deads

da88a0aab23aaf91c7c3a953cdf3c46b

Tuesday May 7, 2013

WOD

3 RFT 12 KB Swings (A) 70/53/35 8 C2B 4 Deadlift's (80% 1RM)

Skill/Strength: Deadlift 60% 1RM 3▪5▪7▪5▪3 (hold for 3 sec below knee on ascents and 3 sec above knee on descent)

Warm Up: 400 m Run then 10 Pull Ups Ring Dips GHDSU GHDHX Wall Squats hold 3 sec at bottom DROM

5am Amy P 180/44/6:23 Wendy 155/35/5:21 John R. 165/53/6:50 Gina 95/25/4:34 Beatle 235/70/4:58 Debbie 115/35/4:43 JoAnne B 115/35/4:54 Mercedes 115/27/6:58 Matt H 235/70/4:25 Paul 220/70/6:27 Vic 275/70/4:24 Raegan 170/53/5:34 Tracy 200/53/7:29***ALL C2B*** Maria 135/35/5:34 Kim 95/35/4:10

6:00 Victor 165/53/6:57 Chris W 275/70/6:19 Amy W 145/25/5:37 Sez 205/53/7:14 Jenny N 165/53/7:02 Katie N 140/44/5:37 JoAnne S 95/35/4:38

7am Joe S 155/35/8:17 Jason 235/70/8:14 Mac 205/70/6:43 John Mc 275/70/7:33 Anthony 255/53/8:07 Carolyn 175/35/8:07 Jorge 225/53/5:30 Leslie 145/27/4:48

9:00 Haraf 320#/70#/3:55 Dave 235#/70#/5:38 Sean C 255#/53#/7:55 Randy 275#/70#/5:59 Bill 135#/44#/7:00 Grande 135#/35#/200 m run/ 7:20 Dan B 200#/53#/6:10

10:00 George N 185#/53#/4:44 Curtis 205#/53#/4:36 Metz 95#/25#/6:23 Fetz 255#/70#/6:23 Eddie 175#/53#/5:09 Steve 275#/70#/4:55 Amy K 110#/25#/6:26 Matt Mc 205#/70#/5:53 Fred 295#/70#/4:09

4:00 Ruby 55#/15#/ 6:02 Frank 245#/70#/ 7:50 Hack 135#/53#/8:23 Jen M 140#/53#/6:17 Genelle 105#/27#/5:46 Jenni 175#/53#/7:14 Cho 225#/53#/5:02 Michelle 55#/25#/6:07

5:00 Kels 280#/70#/ 7:12 Matt Sz 215#/53#/4:55

6:00 Jack-115-35-4:47 Isabella-105-27-5:10 Ryan O-275-70-6:34 Mallopy-275-70-6:34 Lindsey-125-53-6:28 Patty-165-35-5:53 Gary-315-70-6:20

7:00 Nick-260-70-7:15 Casey-205-70-4:46 Dennis-295-70-8:59 Bridget-125-44-9:45 Miles-85-44-6:20 Gareth-235-70-5:20 Majka-295-70-4:15 Candice-125-35-6:12 Eddie O-225-70-6:05 Allison-80-44-5:03 Brittney-85-35-5:08

 

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