130418 Thursday “The Chief”

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Warm-up

AMRAC in 15 minutes with 7-10 reps of:

Strict pull-up

Split squat

KB windmill

Goblet squat

NTE 3 rounds

Strength/Skill Development 

A1. Front squat; 6, 4, 2, 6

A2. DB kneeling torso row; 7-10/arm x 3

WOD

Complete 3 rounds:

AMRAP in 3 minutes of:

Power clean x 3 (~70% of multi-rep max NTE 135/95lbs)

Push-up x 6

Squat x 9

Rest 1 minute b/w rounds. Pick up where you left off.

This workout was last completed on 120726.

Post best FS x 2 & 6, total rounds + reps with power clean load.

 

One thought on “130418 Thursday “The Chief”

  1. Shanna Post author

    Name FS 6&2, KTRx8+, Total rounds + reps/load
    Robi 135/155, 45, 12/95
    Matt M. 135/155, 45, 9+12/135
    Jason M. 135/155, 40, 10+2/95
    Ginna 85/85, 30, 15+13/65
    Josh W. 135/155, 45, 13/135
    Tina 105/115, 25, 9+2/95
    Libby 65/75, 20, 13+2/55
    Maggie 95/115×1, 35, 15/85lbs (12+2 last time!)
    Heather 85/105, 35, 11+13/60
    Julie S. 75/85, 30, 14+4/60
    Sarah B. 95/105, 35, 15+13/65
    Allan T. 125/145, 40, 12+16/95
    Emily K. 105/115, 35, 12+9/65
    Bryan B. 195/215, 40, 12/115
    Lauren 125/145,-, 14+3/95
    Kirk 135/165(PR), 40, 13+9/115
    Farmer 185/205, 35, 13+3 Rxd
    Randy 155/185, 60, 12+3
    Kim H. 85/105, 30, 14+2/75
    Jordan 175/195, 40, 12+10/110
    KK 115/115, 45, 13+9/95
    Drew 95/115, 25, 13+2/105
    Chapman 185/195, 40, 12+6 Rxd
    Laura 85/65, 25, 7+8/38
    Sam 175×5/195, 40, 10+1/95
    Gail 85/65, 35, 13+11/48
    Jess 105/115, 30, 12+9/42
    Evie -/-/9+10
    Beth -/- 12+2/80
    Amanda 65/75, 30, 9/65
    Jamie 165/205, 50, 9+1/Rxd
    Jess T. 115/125, 30, 11+1/75
    Mark L. 135/165, 35, 11+3, 85

    Reply

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