Warm-up 3x
10 pass throughs
10 Presses (PVC)
10 squats
10 sit ups
Skill:
with a light bar, #45/33/PVC, work on your hang clean form, speed and power going from the hang into the front rack position. Quick, powerful, explosive hip drive, big pull, fast elbows.
See how, Sage B. does it HERE.
5 Sets, 10 Reps
WOD: FRAN!
21-15-9
Thrusters #95/65
Pull ups
Sacha xfitmom 8:28
ReplyDeleteSteph 10:29 65#
Dawn 10:06 48#
Robin 7:09 modified 12,9,6 55#
Scott 16:38 95#/85#
nicole 9:41 (#55)
ReplyDeletebritni 10:07 (#55)
Greg (Elem 4) 6rds+5 burpees
ReplyDeleteDan 8:29/ 75lbs. Fran (almost vomited :))
ReplyDeleteRyan D. 5 rounds: 400m run, 15 SDHP (135#). 17:16
ReplyDeleteCynthia 12-9-6 5:34 33#
ReplyDeleteCourtney 3:41 (12-9-6)
ReplyDeleteMarc-5:49 RX
ReplyDeleteAmy-5:59 RX
Malisa-4:50 ring rows 45#
pamela-3:55 12/9/6 rr
Travis 3:57 @65 12/9/6/3 jpu
Ashleigh-5:20 43# Jpu
Sheri - 6:29 @ 65#, green band
ReplyDeleteSteve C. 7:23 @ 65#,JPU
ReplyDeletejaime- 4:58, jump pu
Brian 7:19 @ 53# rr
Brandon 4:16 Rx'd
ReplyDeleteDan-11:32 RX'D
Matthew P-4:45 modified 12,9,6 65#
ReplyDeleteEllen: 7:44 65# jpu
James: 6:55 95# 11/kip;rest/jpu
Monica 9:35 RX
ReplyDeleteCarey 12:38 RX
Tami 7:47 53# rr
Randy - 6:50
ReplyDeleteAlison: 8:54 Rx
ReplyDeleteWill - 10:59 rx
ReplyDelete