Squat Cleans/KBs and BJs

talking barbell

Thursday August 8, 2013

WOD

21-15-9 KB Swings 70/53/35 Box Jumps 24/20/20 step ups

Skill/Strength: Squat Cleans EMO2M 7 round x 3 reps 80% 1RM *if you do not have squat clean data, use today to establish 1RM 5-3-2-1-1-1 Warm Up: 200 m Run 10 Pull Ups 10 Good Mornings w/ Empty Bar 10 OHS w/ Empty Bar 10 GHDSU 10 GHDHX 3 Wall Walks 60 sec Paleo Chair DROM Wrist Mobility/Forearm Mashout/Forearm stretch Band Mobility of shoulders/Tris and Lats Burgener as group

5:00 Beetle RX  4:21 Allison 44#/20"  5:00 Mercedes 27/20  5:28 Lisa 25/18  5:08 Rich RX  5:10 Chris RX  4:08

6:00 Victor 53#/24"  5:14 Terese 25/20  4:43 Chris W. RX  3:34 Tracy 35/20  4:03 Sez 54/24  5:06 JoAnn 35/24  6:28 Amy 25/20  5:32

7:00 Matt B. 53#/24"  4:22 Mike 53/24  6:12 Meredith 35/24   6:09 Jennifer 35/24  7:07 Melissa 20/12  5:11 Michelle 25/16  6:35

9:00 Jenni Rx+24" 5:22 Bill 53/20 5:37 George 44/24 5:35 Annie 18/16 5:36 Rick 53/24 6:07 Felipe Rx 5:18 MK 27/18 5:06 James 53/20 6:00 Lindsey 44/20 4:36 Dave Rx 5:12 Liam Rx 4:45

10:00 Jen M. Rx 5:44 Thea Rx 3:37 John R. Rx 4:15 Ed O'K Rx 5:27

11:30 Sonntag (Russian 70/30) 5:35

4:00 Shawn 53/30 5:11 Sean McG. Rx 3:45 Dan Rx 4:06 Dennis Rx 6:51

5:00 Joe P. Rx 5:12 Rob P. Rx 4:40

6:00 Brennan RX+ (30") 4:03 Tricia 35#/24"  6:12 Christine 25/20  4:07 Fred RX+ (30") 4:55 Matt RX  5:24 Patty 35/20  4:40 Tracy 27/20  5:53

7:00 Ed RX  5:00 Janelle 44#/20"  4:12 Nick RX  6:18 Anthony RX  4:07 Gareth RX  5:18 Meghan 25/16  4:25 Sue 25/18  5:33 Mike 53/24  6:27 Carolyn 44/20  4:47

WODCoachComment