130814 Wednesday

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Photo credit: http://www.nickpiltoff.com

Warm-up

AMRAC in 10 w/6-10( unless noted):

Goblet squat

Strict C2B x 3-5: Add load as able

Snatch press-under

RKBS

Strength/Skill Development

Back squat: 12 minutes to build to a heavy set of 7

WOD

Complete 4 sets of:

60s Max distance row

30s AMRAP RKBS (NTE 2/1.5pd)

30s AMRAP plank burpee over KB (lay KB on side)

Rest 4 minutes

Post BS x 7, total score (cals+RKBS+PB of each round) & KB load.

One thought on “130814 Wednesday

  1. Shanna Post author

    Name BSx7/Cals/KB
    Chris E 190/93/53
    emily 125/74/44
    Frank 200/87/62
    John 275/83/70
    Susie 120/66/45
    Holly 95/56/35
    Seth 185/57/46
    John 155/65/52
    Rustan 245/86/53
    Mark 165/92/53
    Ginna 125/57/45
    Katie B. – 75/45
    Eva – 69/35
    James 155 79/44
    Matt 165/91/44
    Caleb 225/105/62
    Tom H. 165/83/53
    Jana 105/58/35
    PHil B. 115/81/44
    Patrick 155/72/40
    Jason 165/87/45
    Jamie 195/91/62×2/72×2
    Jordan 225/82/72
    Amber 160/7865
    Shankle 115/72/45
    Karen 105/71/44
    Shaye 122/30
    Jen L. 125/64/35/84
    Lisa 104
    Chapman 265 102/65/46
    Jess G. 125/52/48/35
    Rebecca 115/62/76/26
    Robert 195/84/70
    Vanessa 115×6/62/46/34
    JC 96
    Brooke 145×7/63/62@53
    Raleigh 85/90/60/35

    Reply

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