Row-Macho Man/Hollow Holds-Barbell Complex/

Friday September 22, 2017

WOD AMRAP 5 50/35 Calorie Row AMRAP Macho Man* 115/85/55 rest 5 minutes AMRAP 5 35/25 Calorie Row AMRAP Macho Man* 135/95/65 rest 5 minutes AMRAP 5 20/15 Calorie Row AMRAP Macho Man* 155/105/85 “Macho Man” = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Midline Conditioning: Tabata Hollow Holds Then Macho Man Warm Up 3x3 climbing to heaviest WOD weight

Warm Up: 500m Row then Burpee Broad Jumps Garage Door To Rig Bear Walk Rig to Front of mats

10 V-Ups 10 Push Ups 20 Jumping Lunges 20 Flutter Kicks 20 Mountain Climbers

0500 Narbone RX 57 Mercedes 55 65 75--78 Trent 95 115 135--33 Mike F RX 57 Louis RX 119 Grant 95 75 75--54 Erin Gr 35 45 45--63 Tim B 115 125 130--46 Julia 45 45 45--63 Rachel L 65 65 70--84 Jim L 65 65 65--41 Phil RX 89 Meghan 65 75 85--72 Mel 65 75 85--63

0600 Vin 95 115 135--63 Jeremy S 95 95 95--44 Joe V 95 115 135--85 Rob 95 105 105--68 Rachel P 55 65 PU--39 Jennay RX 127

0700 TPC 95 115 135--55 Matt G RX 80 Tim G RX 81^^^^^^^^^^ Jose 105 115 115--44 Jenn B 65 75 75--72 Debbie 75 85 90--63

0900 Brian 95-115-135 37 Ed OK 95-115-115 90 Kovats 65 Bill O. 55-65-75 95 Kristy Rx 87 John Mc. Rx 84 Sew Rx 58 Leanne 65-70-75 63 Milo 75-95-115 60 jess C. 65-75-85 41 Ace Rx 65 Old Style 55-65-75 55

1000 Matt D. Rx 60 Meghan T 75-85-95 94 Ericka Rx backwards 36 Sam B. 55-65-85 72 Jaymi Rx 47 Faarooq 65-85-115 56

4:00 Sinker 95-115-135\57 Will 75-85-95\81 Malopy RX\83 Tom RX\87 Victoria 65-75-85\74 Genelle 55-65-75\81

Ashley Team WOD Halle Team WOD Mrs. Reed Team WOD Mr. Reed Team WOD

5:00 Jeny 45-55-65\74 Jeremy RX\85

6:00 Ed 95\108 Chris 95-115-135\66 Dawn PX\63 Mike WX\27 Matt 95-115-135\68 MKC RX\65

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