Thrusters-Pull Ups/OHS-Deadlifts/CFKids CANCELLED today

Off Season

Monday April 7, 2014

No CF Kids

WOD 9 min AMRAP 9 Thrusters at OHS weight 9 Pull Ups

Skill/Strength: OHS 5 rounds x 5 reps across @ 80% 1RM

Deadlift 1 round x 5 reps @85% 1RM This is TNG, no stopping. If you must stop then it's too heavy.

Warm Up: 50 cal row DROM 60 sec each station Good Mornings w/ empty bar Burpee Pull Ups Lateral Band Walks Snatch Grip Press w/ empty bar 5 min Band mobility

5:00 Michelle 50green+blue/4 Mercedes 50/Purple+red/4+16 Meghan 60/red+blue/4+2 Lisa 55/red+blue/5 Raegan 65/5+7 Adrian 95/4+8 Ryan 115/4+3 Chuck 75/4

6:00 Victor 75/3+9 Erik  125/3+2 Dan B. 105/5 Katie 65/red+blue/5 Vic 115+20# vest/5+3 Sean 85/4 Mike B. 75/4+4 Vin 65/4+7 Jenny 75/4+1 PMiddy 115/4+7 Dennis 95/4+1 Thea 85/5+6

7:00 Mac 75/4

9:00 Dave 105/3+7 Curtis 125/4+9 Beetle 125/4+12 Eddie 105/5+1 Jessica D. 85/3+16 Bill 55/3 Kim 65/jumping/4 Bri Guy 75/3+9 Terri 55/jumping/4+8

10:00 John W. 95/Black+Green/5 Kenyatta 35/Jumping/4 Steve 135/5+5 Allan 45/G/4+6 Metz 50/ 4 James 65/4+13

4:00 Tammy Front Squats 55#/4+16 Lynne Front Squats 35-Jumping/5 Mason 95/5+3 Matt C 135-Green/4+1 Joe P 95/5+5 Chris E 95/4+13 Carlos 65/4 MKMC Front Squat 65-Blue/4+7 Grande 135/5+5 Lackenbach 95/5.5 Caitlin 35-Blue-Green/4+1 Dan M 95/4+5 Jail 45/4+16 !!!First WOD Unassisted Pull Ups!!

6:00 Drake 95/G/3+8 Lori 45/RP/7 Dave 95/7 Malopy 95/5+15 Jess W. 75/4+10 Annie 55/RB/5+1 Paula 45/GP/5 Jamille 75/RB/4+9 Matt 105/B/3+5

7:00 Christine 5/5+9 Nick 95/5+9 Matt 95/5+10 Shawn 75/5+3 Catie 45/RG/6 Gwen 45/RG/6+10 Ed O'R 95/6

 

 

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