Row 500m
then 2 rds of
15 Pass throughs
15 Pullups
15 Good Mornings (PVC or Barbell)
15 Lunges
Strength
Press: Use 10 minutes to find 1RM
WOD
"Grace"
30 Clean and Jerks for time, #135, 95 (Power, Muscle, or Squat clean)
Scale to keep WOD under 5 minutes
-Rest 10 minutes, then:
10-8-6-4-2
Pistols (each leg)
HSPUs
KB Swings (#70/53)
Scale to keep WOD under 10 minutes
Post press 1RM and both WOD times
Steph: Press 75# Grace:3:41 (65) WOD two:6:11
ReplyDeleteRyan D: Press 145# Grace:2:57 rx WOD two:8:57
Dan S: Press 145# Grace: 3:28(95) WOD two: 6:07
ReplyDeleteDan S: Press 145# Grace:3:28 (95) WOD two: 6:07
ReplyDeleteBrandon: 2:27 RX
ReplyDeleteSam: 5:12 elem 5
ReplyDeleteJennifer: 43# press, 1:56 (41)(1/2) WOD 5:09
Selena: 68# press, 2:10 (53)(1/2) WOD 6:50
Chuck: 80# press, 2:00 (58)(20 reps)WOD 5:22
Will-Press-165#-135#@5:03;BoxP,53#KB, 6:32;
ReplyDeleteDave-95#-4:36; RingP,35#KB 6:30
Coach Jason-Press 225#;3:17RX;RingP,73#,BoxHS-6:17
Donna- 53#- 3:23 33#/6:16 20#
ReplyDeleteRyan V.- 175#- 1:48RX/4:54 RX
Mack- 165#- 3:58 95#/6:44 53#
Brian- 125#- 3:00 75#/6:23 35#
Christina- 63#- 3:24 45#/5:18 35#
elements 5:
ReplyDeleteMelissa- 5:37 21-15-9 20#
Kristen- 3:20 12-9-6 42#
Unbelievable, Ryan V. Well done.
ReplyDeleteSam - back squat 275#; 115# 3:43; 70# 8:27
ReplyDeleteMonica - 83# 4:35; 53# 5:56
Ellen - rx 4:45; 53# 8:52
Carey - 78#, 2:11 (clean only),bench pistols 7:01 35#kb
ReplyDeleteTyler- sp 155#/ 3:08 rx/ 4:48rx
Michael- 2:47 / 5:45 rx
Rosa-sp 70#/ 2:47-53#/ 5:52 35# kb pike pushups
Matt- sp 155#/ 3:08rx/ 4:48rx
Kaitlyn- sp 83#/ 2:54 63#/ 6:38 53#kb/
Shana- 10-8-6-4-2 Pistols-GHD-28' Box