1.) Front Squat – 4 x 3 @ 85%, every 1:30 complete set.
2.) WOD
Open WOD 11.5
20 minute AMRAP
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs / 14lbs)
1.) Snatch – 1 x 3 @ 75%, 4 x 2 @ 80%
2.) Jerk (hold split 3 sec) – 1 x 3 @ 75%, 4 x 2 @ 80%
3.) Clean Pull – 4 x 3 @ 100% (of clean)
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7 + 5 t2b Rx
145# FS
8
0
Kayla Duchateau, Liz Goetz, Lindsey Koehler, Bruce Albanese, Rosa Francour, Michelle Johnson, Anna Schumacher and Ashley Peterson
Ethan Ryan
23:47 DB mainstay workout
100 DU buy-in > 5rds (10 50#db dls/10 db 50# squats/10 hspus) > 100 DU buy-out - Cant make it to gym today!
9
0
Jennie Campshure
5 rounds plus 3 T2B 100# clean 14# WB
Would have been RX but missed my toes touching the bar the last few rounds :( Getting better! 115# FS
8
0
Lindsey Koehler
6 + 4 PC Rx/248**
135# FS/**The Open Test at RedDoor. Banded C2B. 100# for the 8 cleans I did. New DU PR at 23 UB.
15
0
Mary Stueber
At home WOD 5 rds
Husband had to work early so did at home WOD from last week
15
0
Rebecca Smith
7rds + 6T2B
105#back squat (sore back)55#clean, Toes to parallel, 8#WBIf you are blessed with a healthy back....embrace it!
5
0
Rosa Francour
6 + 4 t2b
55# fs and clean, 10# wb T2b was more like t2 armpit, but getting stronger! Yay :)
3
0
Theresa Rosenquist
8 +5 PCl (#100)
FS:150 & EC: 4x{20 GHD H.ext &. 5 SP #65 >>> KBSn @ 14 & 16 kg 10x{9/3
4
0