Part of the CFA crew at Barbells for Boobs at BRCF on Saturday.
Strength/Skill Development
Complete 3 sets of A1/2:
A1. DB Single leg Romanian deadlift @ 20×1; 8-10/leg. Rest 30s b/w legs & A2.
A2. Bar dip: AMRAP-1
Rest 90 seconds.
WOD
AMRAP in 15 minutes of:
5 power cleans (~60-70% of power clean multi-rep max NTE 155/105lbs)
20 sandbag box step-ups (10/leg alternating legs NTE 75/50lbs )
150m sandbag carry
Post best DB RDL x 10, best set & total dips, completed rounds with PC/SB load & box height.
Name Score Thr#
Frank 80 80
Bill 3+9 75
Scott 2+10 95
Susie 5+3 55 RR
Denise 5+6 66 RR
Ward 5+4 95
Ozzie 3+4 75
John 5+8 105
Tom 4+3 115
Katie B 4 65 RR
John K 3+10 75
Kirk 3+8 65 RR
Phil K 3+15 65
Phil B 4+2 47
Peter 4 75
Carly 4 55
Sarah 4 65 RR
KK 3+19 75
MCK 3+18 38 RR
Dan F 4+1 95
Dale 4+1 95
Jess T 3+13 55 RR
Shankle 3+9 42 4PU/rd
Ginna 3+16 55 JumpingPU
Callahan 2+4 38 RR
Name RDLDB# TotalDips Rounds PC#
Denise 30 neg 5+5 75
Susie 30 neg 5+17 65
John 50 60 4+16 155
Allan 50 – - 105
Amber – - 4+11 105
Tina 40 16 4+25 85
Dan F 50 52 4+5 155