130821 Wednesday

Photo credit: Asheville Citizen Times

Photo credit: Asheville Citizen Times

Congrats to Roderick (aka R.S.) who finished finished the LPC Triathlon on Sunday in 1:36. (2 minutes faster than last year!)  He took 38th overall 3rd in in his age group!

Warm-up

AMRAC in 10 minutes with 6-10

TnG squat clean

Toes to Bar

Box jump

GHD sit-up

NTE 3 Rounds.

Strength/Skill Development

Clean: 15 minutes to build to a heavy triple (not TnG-if you power clean it front squat each rep)

WOD

EMOM for 15 minutes

Min 1: 4 Squat cleans (~60-70% of today’s best triple)

Min 2: 6 Box jumps

Min 3: 6-10 Toes to bar/plank burpees AFAP

Post best clean x 3.

 

One thought on “130821 Wednesday

  1. Shanna

    Name Clean x3
    Denise 100
    Susie 90
    John F 185
    Frank 155
    Ozzie 115
    Caleb 185
    Amy 55
    Tom R. 205
    Rustan 185
    James B. 105
    Katie B. 115
    Patrick 115
    Jana 95
    Seth 135
    Mark L. 115
    Jesse 135
    Hadley 80PR
    Peter 185×2
    Drew 135PR
    Farmer 195 PR
    Joel 205
    Edward 145×3
    Kirk 145×3
    Ginna 105
    Antknee 2 Benji’s!
    Brooke 120
    Jess T. 115 PR!

    Reply

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