Tuesday, January 17, 2012

Tuesday, January 17, 2012

"Procrastination is opportunity's assassin."  - Victor Kiam

Warm-up: 100 Singles, 250 m row, 30 sec bike; 5 Pull-ups, 10 Push-ups, 15 Back ext, 20 Squats, 15 Sit-ups, 10 Body rows

Mobility: 5 Scorpions, Shoulders, Quads, Shoulder Therapy (Ball)

WOD:
Strength: Hang Power Clean 1-1-1-1
Then:
Hang/Power Clean
Front Squat
Push Press
Hang Power Snatch
Start with 1 rep/exercise, add 1 rep/round, go for 10 minutes for max rounds/reps!
6:00 Class: Kelly E. with 95 and 7+11 (45#)
4:00 Class: Will got 225 (PR) and 6+21 (95#), Cyndy 110 (PR) and 7+21 (55#), Kelly 95 (PR) and 7 rounds (45#) and Greg 8+26 (Pull-ups/DB PP/Slam Ball/KTE).
6:00 Class: Toby with 215 and 7+16 (75#), Jeff 185 (PR) and 7 (95#), Nick 175 (PR) and 8+10 (85#) and Onnie 120 (PR) and 6+20 (55#). Great job, guys! 
IMG_9685  IMG_9702  IMG_9718

 

By | 2012-04-16T02:57:18+00:00 January 17th, 2012|Uncategorized, WOD|0 Comments

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