Warm-up
Complete 3 rounds of:
Strict (C2B) pull-up x 5
Wall ball x 10
H/R clapping push-up x 5
WL x 10 (pause to open hip flexors by rotating torso towards front leg on last two steps each round)
Strength/Skill Development
Complete 3 sets of A1/2:
A1. Split squat @ 2011; 5-7/leg. Rest 45s b/w legs.
A2. BTNP @ 2011; 5-7 reps @ 70-80% effort. (Focus on appropriate posture throughout movement!)
WOD
Complete 5 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk (Use ~70-80% of a multi-rep push-press/push-jerk NTE 155lbs/105lbs)
for time.
DT was last completed on 120109.
Post best split squat x 7, & overall time with load & notes on any previous times.
Name SSx7 Time Load Prev
Bill 35(Lng) 8:19 95
Frank 20 5:30 75 6:27
Jeff G 35 8:15? 85
Josh W 30 6:45 85
Jen 30 7:01 55
Denise 40(Lng) 9:29 85
John F 40 8:57 115 6:17@75
Susie 40(Lng) 7:48 65 8:55@38
Thom R 35 15:04 155
Hadley 20(Lng) 10:34 38
Eva 25(Lng) 9:50 79
Katie B 25(Lng) 11:36 90
John K 25 10:56 85
Kate SS:65,75,85×7 BTNP:65,85,85×7 6:04 105
Rick M – 8:26 155
Shilpa 35 35 8:32 65
Trish 30(Lng) 5:57 65
Jana 25(Lng) 8:27 65
Jason 35 7:09 95
Seth 35(Lng) 7:59 95
Peter 35 10:40 115 12:07@115
Phil B 30 10:58 85
KK SS:20 BTNP:85 6:35 95 6:45@85
Matt W 60/95 7:36 115
Jes G 25 6:15 52
Dan F – 12:20 135 10:20@115
Tina 65×5 13:02 85 8:25@70
Joel 35 10:46 135
Sam 35 10:36 95
Corey W 50 10:18 135
Beth 35 10:59 75
Ginna 25 8:35 72
Jess T 25 8:25 65
Kirk 20 10:45 105
Brooke 20(Lng) 12:32 95 4/5/2010-9:48/65
Shankle 35 11:16 70
Anthony 35 8:49 115 10:40 115(-1:51)
Jacob 45 6:05 75
B Foster 25 11:28 95