130906 Friday

Mother-Daughter Box Jumps!

Mother-Daughter Box Jumps!

Warm-up

AMRAC in 12 min with 6-10:

1-arm DB OHS

H/R push-ups

KBS

Box Jumps

Strength/Skill Development

Complete 3 sets of:

A1. TnG Hang Power Clean x 3-5

A2 Option #1: 1-arm DB Press x 5-8/arm

A2 Option #2: Strict HSPU: AMRAP-1

Rest 2 minutes for upper body focused mobility.

WOD

Complete 3 sets of:
20 seconds AMRAP Thrusters (~60-70% of a multi-rep max NTE 115/75lbs)

40 seconds Rest

20 seconds AMRAP KBS  (NTE 2/1.5 pd)

40 seconds Rest

20 seconds AMRAP Box Jumps  (NTE 30/24″)

40 seconds Rest

Cash-out

700m Block Run to the left for time.

Post best HPC/DB Press/HSPU best set/total reps/run.

3 thoughts on “130906 Friday

  1. Shanna Post author

    Name HPC/DP Press or HSPU Total Reps
    Moriah 80/20 110
    Amy 55/20 75
    Ozzie 125/45 79
    Denise 115/HSPU neg 92
    Susie 85/HSPU neg 96
    John 185/45HSPU 94
    David 115/30 79
    Chris 155/40 88
    Emily 115/25 91
    Holly 85/20 75
    Sarah B 75/25 94
    Jeff 125/40 80
    Eva 105/25 85
    Rustan 185/29HSPU 77
    Katie B. 125/HSPU neg 83
    Caleb 185 112
    Holly 70/20 —
    Tom 185/28HSPU 86
    Jon 135/14HSPU 83
    Kurk 155/45 72
    Mennem 155/3HSPU –
    Cherie 80/25 99
    Tom H 155/2″HSPUx3 80
    Amber 130/12HSPU 106
    Jen 85/20 100
    Patrick 135/2HSPU + 35#DB 83
    Seth 155/3HSPU 106
    Jana 100/25 76
    Peter 155/8HSPU 75
    TIna 115/3HSPU w/ 25 81
    Jim 150/20HSPU 68
    Rick 105/25 75
    Dan F 175/35HSPU 79
    Will 155/45 75

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