Warm up
coaches choice
Skill - Row - not for time, work on technique
3 sets of 300m to 500m
Strength - Cleans
65% x 5
75% x 5
85% x 5+
WOD:
3 rounds
10 KB #54/35
12 toes to bar
15 power snatch #75/55
**Spend the rest of the day on active recovery, stretching, foam rolling & mobility**
Andy -(Elements 2) DNF
ReplyDeleteLaine-(Elements 2) 10:49
Kim - (Elements 2) 16: 58
Dan - pc 7@ 145 WOD- 12:06 RX
Hollie - pc 9@88# WOD - 8:03 43#ps
ReplyDeleteKarla-10:18 (33#)-10@70# pc
Kristine-9:27-(33#,20#kb)-10@70#pc
Stephen-5:54RX
ReplyDeleteBrandon-6:18RX
Marc-6:05RX
Amy-9:00RX
Arlene-6:27-15#ps/20#kb
Jason - pc 15 @ 170; WOD 8:54
ReplyDeleteRandy - pc 10 @ 170; WOD 7:23
Corey - pc 17 @ 145; WOD 5:27
James - pc 10 @ 160; WOD 6:53
Jaime - pc 10 @ 68; WOD 9:54 33# snatch
Will - pc 10 @ 160; WOD 8:44
Kathle- pc 8 @ 68; WOD 6:40 33# snatch
Jerry - pc 4 @ 135; WOD 9:37
Ellen - pc 10 @ 97; WOD 8:27
ReplyDeleteAli - pc 7 @ 88; WOD 8:55
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ReplyDeleteall evening members RX unless noted otherwise
ReplyDeleteTaylor - 9:19 65# pc 10@125#
ReplyDeleteEllen - ghd sit ups
Lisa-6+60 singles
ReplyDeleteKarla-4+20 abs (singles)
Monica-5+12dbl unders (back ext instead of abs)
ReplyDelete