130712 Friday

Screen Shot 2013-07-12 at 3.56.51 PM

Warm-up

AMRAC in 10 min with 6-10:

BB row

Push-up

Toes-to-bar

Box jump

NTE 3 rounds.

Strength/Skill Development

Hang power snatch: 12 minutes to build to a triple

WOD

Complete 2 rounds of the following;

In 4 minutes complete:

500m row

20 Thrusters (Empty bar-goal is fast & UB)

AMRAP Toes to bar or plank burpees in remaining time.

Rest 2 minutes

In 4 minutes complete:

400m run

20 slammers (NTE 30/20lbs)

AMRAP box jumps (NTE 24/20″)

Rest 2 minutes.

Post best HPSx3, total TTB/PB, total box jumps & height of box.

 

One thought on “130712 Friday

  1. Shanna Post author

    Name HPSnx3/Total TTB/PB, Total BJ/Height
    Frank 115/17/15/24
    John F. 125/28/28/24
    Susie 65/12/22/20
    Tom 135/40/45/24
    John K. 100/27/46/20
    Emily K. 85/9/40/20
    Seth 110/19/42/20
    Dan 115/38/56/24
    Chris E. 115×3/120×2/34/55/24
    Holly M. 47/33/59/16
    Hadley 47/12/23/16
    Laura 55!
    Jana 70/8/25/20
    Tom H. 125/16/37/20
    Jason 115×2/23/25/32/20
    Ginna 70/23/49/20
    Sarah D. 70/18/35/22/20
    Mike K. 125/32/44/24
    Amber – 37/77/20
    Moriah 60/20/34/16
    Drew 75/4/26/24
    Raleigh 55/-/11/12″
    Jamie C. 135/24/26/24″
    Peter 130/44/25/24″
    Rebecca 42/11/60/12
    mandy 65/14/41/12
    Kim H. 85 PR/22/46/16

    Reply

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