Chipper Mash Up-Pay Attention

happy hour

Friday October 25, 2013

WOD

30 min cap

3 Clean and Jerk 135/95/65 15 Goblet Squats 70/53/35 800m Run 15 Goblet Squats 3 Clean and Jerks 18 KB Swings 70/53/35 800m Run 18 KB Swings 70/53/35 3 Clean and Jerks 21 OH In Place Lunges 45/25/15 800m Run 21 OH In Place Lunges 45/25/15 3 Clean and Jerks

Skill/Strength: Band Mobility -Hip Floss -Shoulder Mobility Max effort Pull Ups. Butterfly, Kip, Strict, Banded. Total reps without letting go of the bar.  If bands, reps end when foot goes to box

Warm Up: DROM then as a group, 3 minutes of 1 Burpee 2 Squat Tuck Jumps 3 HRPU 4 Mountain Climbers 5 Jumping Jacks

5:00 Mercedes   #65,#35,#15/  25:14 Maria   #65,#35,#15/   23:38 Debbie   #65,#35,#15/   19:26 Wendy   #65,#35,#15/   25:42 Beetle   Rx/  18:50 Jess J   #55,#35,#25/   20:20 Jim J   Rx/   23:38 Vic   Rx/   18:42

6:00 Chris W.  (22) Rx/   19:50 Jenny  (3)  Rx/  22:55 Kate  (11)  #85,#35,#25/   21:48 Thea  (7)  Rx/  15:25 Victor  (6)  #95,#53,#25/   21:23 Sez  (16)  #115,#53,#35/   22:26 Patrick  (18)  Rx/  15:56 Vin  (8)  #95,#53,#25/  19:13 Eric  (16)  Rx/  23:21

7:00 Bernadette  (4)  #65,#35,#15/   17:22 Jason B  (15)  #115,#53,#45/   21:20 Raegan  (22)  Rx/  18:25 Jason O  (22)  Rx/  21:13 Mac  (6)  #95,#53,#25/  20:45

9:00 John Mc (14) Rx 19:33 Randy Rx 24:33 The People's Coach (27) Rx 23:33 Jess D (3) 85#,44#,25#/19:40 Tricia 75#.35#,15#/24:45 Kels Rx 25:13 Ed O (29) Rx 20:35 Rick 135#,70#,Lunges/27:34

10:00 Sonntag 115#,53#,45#/23:40 John W 95#,53#,35#,Row/25:38 Curtis (20) Rx 20:34 James 95#,44#,35#/24:54 Mel 85#,35#,25#/24:30 Ed O Rx 26:19 B-rad (15) Rx 16:57 McCabe 75#,25#,10#/24:05 Marylee 25#,10#,5/28:04 Nutz (25) 75#,35#,25#/21:29 Ashley 65#,35#,25#/16:17 Fred Rx 18:27 Jackie Rx 24:32 Tracy B 65#,35#,15#/24:04 Gera 15#,20#,5#/23:50 Julie Rx 25:55 Tammy 85#,35#,15#/25:55

4:00PM Annie 25/20/10 23:43 Jenni Rx 18:59 Jail 75/44/25 25:00 Lindsey 85/44/25 19:50 Steve 135/3/45 17:23 Carlos 75/35/25 21:38 Lynne 25/20/0 25:55 George 75/35/45 23:40 Felipe 115/53/45 20:28 Brian G. Row Rx 21:01

5:00 PM Matt B. 115/53/45 21:13 Bisa 25/15/15 33:16

6:00PM Gary Rx 20:20 Adrian 55/35/15 22:00 Michelle 25/18/10 24:27 Matt Sz 115/53/45 22:39 Dawn 35/2515 23:15 Meghan 55/35/10 22:57 Jason M. 85/27/25 21:24

WODCoachComment