EMOM and Squat Cleans/Happy BDay Adrian

dean-karnazes-quote

Thursday November 14, 2013

!!!Happy Birthday Adrian!!!

WOD

EMOM 12 Odd:12 SDHP 95/65/45 Even:12 S2OH 95/65/45

Skill/Strength: Squat Cleans 20 min to establish new 1RM Please journal all results.

Warm Up: 400 m Row-Sprint/Men 1:45 Pace, Women 2:00 pace DROM Lateral Band Walks then 2 rounds 60 sec Wall Walks Pistols Flutter Kicks then 60 sec Paleo Chair then Forearm Mashout

5:00 Debbie  72.5 1RM/ 55 Lisa  95 1RM/45/6 minutes Chuck  75 1RM/ 65/ 5 minutes Matt H. 195 1RM/ Rx Pat  155 1RM/ Rx Jim  225 1RM/ Rx Jess  95 1RM/ 55 Mercedes  65 1RM/ 45 Wendy  80 1RM/ 55 Mike L.  215 1RM/ 95/ 7 minutes John   MOD Paul  175 1RM/ 95/ 7 minutes

6:00 Michelle  45/ 11 minutes Vic  145 1RM/ 65 Katie  100 1RM/ 65/ 7 minutes Jenny  125 1RM/ Rx Peter  105 1RM/ 65 Vin  65 1RM/ 65 Gigi 35/ 6 minutes Chris W. MOD

7:00 Vic  205 1RM/ Rx Raegan  145 1RM/ Rx+75 Gary  245 1RM/  Rx Jason  95/ 8 minutes MK  MOD Anthony  245 1RM/ 95/ 8 minutes

9:00 Alex 225# 1RM/Rx Dave 155#/75# John Mc 195#/Rx Randy Rx Kim 75#/55# Tricia 95#/Rx 7 min Jenelle 35#/25# Ron 95#/65#

10:00 McCabe 65#/55# Metz 75#/Rx Curtis 185#/Rx Tracy Modified Dan L 105#/75# Amy K 85#/45# Eddie Rx

4:00 JoAnn  95#/ 65#  7 min. Jess D.   105/ RX Carlos 65/65 Jenni  145/ RX+ (75#) Frank  115/ 75 Matt B. 165/ 95#  7min. Paige 35/ 25 Felipe 155/ RX Jack  95/ 45 Lynne  45/ 35 Lindsey 95/ RX Amy H. 85/ 45

5:00 Bernadette  95#/ 55# Jess D. 105/ 55

6:00 Jamille 110/55 Bisa 35/35 Candice 95/55 Lori 90/55 Patty 115/55 Jess W. 135/Rx Dave May 225/Rx Steve Rx Dennis Rx

7:00 Allison 145/Rx Melissa 105/Rx Ed 225/Rx Sewnig 215/Rx Shawn 200/75 Michael 155/Rx

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