HPC-Ring Dips/Snatch

Thursday January 16, 2014

WOD 500 m Row Then 5 Rounds 10 Hang Power Cleans 135/95/65 10 Ring Dips

Skill/Strength: 3 Sets Max Rep Strict Pull Ups Use appropriate band and journal band/reps per round

EMOM 15 1 rep Snatch Climbing Add # after every 5 rounds but do not exceed 90% No less then 65% 1RM Repeat data from 12-24-13

Warm Up: DROM 60 sec at each station 1 Rounds KB Snatches Lateral Band Walks Burpee Pull Ups OHS w/PVC or Empty Bar Then Burgener

5:00 Maria 65#/Purple/10:09 Melissa C 40#/8:38 Mercedes 65#/ Red/10:08 Jessica J 70#/Red/10:39 Jim Rx 10:18 John R 115/10:54

6:00 Victor 75#/ 9:25 Katie 75#/Red/9:37 Thea 95#/Purple/9:23 Anne 65/ 10:03 Jenny N 95#/Red/8:55 Amy H 55#/Red/10:01 Dan B 115#/ 10:00 Vin 95#/9:40 Vic Rx 8:50 Jo 85#/Blue/9:46

7:00 Raegan Rx 12:31 Mark 65#/ Blue Dennis 135#/Blue/ 13:25

9:00 Eddie Rx/11:52 Dave 115/14:05 Curtis Rx/11:13 Jason B. 95/10:06 Tricia 35+B/9:39 Matt G. 135/12:45 Doug 95+B/10:08

10:00 Roz 115+G/10:35 Cronin 95/12:23 James 85+R/9:41 Jackie 95/15:44 Amy 55+P/10:43 Metz 35+P/8:15 Dan 95/12:24 John W. 105+G/15:24 Steve Rx/7:39 Tracy 55+P/9:19

4:00 Jenni 95/10:36 Bernadette 55/9:57 Lindsey 85/13:09 Lynne 25/10:34 Dawn 40/10:20 Jess W. 105/10:46 Jess D 85/10:06 Liam Rx/8:36 Carlos 70/10:16 Alex Rx/11:05 Sophia 55/12:16

5:00 Beetle Rx/9:00 Erik 115/8:42 Meghan 55/13:07 Kari 35/13:33 Shawn 115/11:05

6:00 Michelle 35/11:13 Jamille 85/10:03 Dave Rx/8:45 Lori 55/10:25 Adrian 115/12:08 Felipe 115/10:20 Rocio 35/11:48 Allison 95/11:26 Matt 115/13:51

7:00 Ed O' Rx/13:28 Scott 85/12:19 Mo Rx/14:02

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