130829 Thursday


Shanna finished 10th in Saturday’s Crush competition.  The highlight of Saturday was a 195lbs clean PR in the first event (build to a max clean in 8 minutes).  Shanna had one attempt at 200lbs before time expired.  After Saturday the top 32 advanced for the bracket-style single elimination format on Sunday.  Above is the second workout on Sunday qualifying her into the top 8 where she was then eliminated.

Warm-up

AMRAC in 12 minutes with 6-10:

Shoulder Press

Axle F/R Walking lunge (3-5/leg)

Burpee PU/JPU/RR

Inverse Burpee Slammer

NTE 3 Rounds.

Strength/Skill Development

Shoulder to Overhead: Build to a heavy double in 12 minutes

(Push-press or push-jerk is recommended for novice to intermediate, intermediate to advanced may want to practice split jerk.)

WOD 

Complete 2 sets of:

1 minute: Max distance Axle Front-rack Walking Lunge  (Use ~50-60% of today’s Sh2OH double NTE 110/70lbs. Every 12′ is 1 point)

Rest 30s

1 minute: AMRAP Burpee Pull-ups/Jumping Pull-ups/Ring-rows

Rest 30s

1 minute: AMRAP Inverse Burpee Slammer (NTE 30/20lbs)

Rest 30s

1 minute: AMRAP Cals on Airdyne

Rest 2 minutes.

Post best SH2OH x 2, total score with WL load.

One thought on “130829 Thursday

  1. Shanna Post author

    Name SH2OH Total reps WL load
    Mer 32 — –
    Heather 85 85 50
    Saraa B 85 — 50
    Rebecca 80 — 40
    Julie 85 — 40
    Robin 75 — 40
    Jess H 100 91 50
    Anarva 45 — –
    Menne M 155 104 90
    Alan 115 — 70
    Kim H 105 90 50
    KK 165×2 175×1 114 40
    Chapman 200 134 70
    Jess L 80 — 40
    MCK 15 (DB) 118 20
    Jordan V 165 119 95
    Kim F 115 — –
    Anthony 185 — –
    Amber 140 x2 140×1 101 70
    Hadley 80 — 40
    Mark 155×2, 165×1 110
    Drew 145×2 PR ? 70
    Ginna 120 111 70/20
    Michelle 110×1/99/70/20
    Vanessa 95×2/?/40

    Reply

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