Cleans-Deficit Push Ups-KB Swings

rich-froning

Thursday August 29, 2013 !!Happy Birthday Tim!!

WOD

9 min AMRAP 9 Hang Power Cleans-use Final set of Tall Cleans 9 Deficit Push Ups  (Plates/Paralettes)  Height should be so chest can not touch the floor and feet need to be at same height as hands 9 KB Swings 70/53/35

Skill/Strength: Tall Cleans 7 rounds x 3 reps climbing Find a heavy 3 yet comfortable 3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=150

Warm Up: 500m row 15 GHDSU 15 GHDHX 10 C2B 10 Ring Dips 10 Jumping Squats 60 sec Paleo Chair Lateral Band Walks DROM Forearm Mashout/Barbell-Lacrosse Ball

5:00 Sheila 55/35/5+2 Laurene 35/27/5 Mercedes 50/27/5 Pat 115/70/4+1 Melissa 35/18/5+5 Jessica 35/35/4+6 Jim 135/70/4+5 John 115/70/4+9 Wendy 55/35/4+24

6:00 Thea 85/53/4+18 Matt 155/70/3+8 Sez 95/53/4+18 Mike L. 85/53/4+3 Chris 135/70/4+6 Jen 80/44/4+16 Katie 70/35/5+1 Matt G. 135/53/4+1 Juliette 45/18/6 Brittny 65/35/3+5 Victor 85/53/5+3 Raegan 85/53/5+9

7:00 Mk 70/27/5+19 Mike 85/53/4+4 Jim H. 85/35/4+9 Alex 75/35/4+6 Steve 155/70/4+4

8:15 Sam 155/70/6+18 Jim S. 135/70/5+4

9:00 Beetle 115/70/4+18 Stack 95/70/5+6 Coach 115/70/4+18 Bill 75/44/4 Liam 125/53/5 Grande 155/70/5+5 Rob 155/70/5+16 Pat 75/35/4+2 Dave 125/53/4+2

10:00 Scott 75/35/4+1 Mary 35/25/5+9 Candice 55/27/4+5 Lindsey 80/53/4+5 Amy 45/20/4+9 Tracy 50/25/4+7 John W. 75/35/4

4:00 Ed O'K  105/70/5+9 Jenni 90/53/4+5 Sean 115/70/6+7 Jess 65/35/ 4+22 Jenny 75/53/ 4+1 Matt 105/70/ 4+9

5:00 Brennan 135/70/4 Christine 55/35/ 5+2 Sean 55/20/ 4+8 Dennis 135/70/ 3+14

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