Thursday, September 22nd, 2016

deadlift anatomySTRENGTH

5 Rounds for Max Reps:

Rx

Bodyweight Deadlift

Box Dips or Banded Stationary Dips (Must be thinner than purple band)

ADV

1.5 Bodyweight Deadlift

Stationary Dips
*Score= Total Reps
*Rest as needed between sets.

Core Down
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

ADV

Jared 90
Longo 149
Heim 126
Clay 136
Cory 172
Justin 124
Toph 131
Matt 120
MaxL 107
DavidD 90
Wells 68
Dp 98
Kayle 132

RX

Shaq 70
Aubree 99
K Dawg 115
Amanda 129
Max 82
Ren 118
Eric 136
Christine 102
Drew 171
Heidi 75
Gretchen 142
Keith 106
Liana 103
Amy 155
Jenn 147
Mandy 143
Garrett 147
Georgia 130
Conner 136
Kelly 94
Sully 166
Ginger 150
Brad 156
Allyson 144
Bri 122
Carrie 146
Nathan 120
Teri 122
Christy 150
LMello 107
Caroline 209
Cannon 129
Mark 102
Kris 100
Jenni 170
KK 200
Micheal 127
Jason 100
Andy 96
woo 91
Mason 204
Denise 114
Allen 100
Don 100
MAtt 145
Dawn 210

MOD

Barb 78
Tonya 200
Erin 102
Jenna 85
Jenni 150
Karen 137
Meagan 162
Ray 261
Brian 243
John 89
Jen 140
B 136 (ring dips)
Wayne 144
Dlay 120(bench)
Ellie 100
Mekay 129
Rachel 87
Michel 203
Mer 60
Susie 92
Jen R 166
Tawnya 120
Erica 101
Kelli 123
Gabirella 105
Troy 163
Renee 123
Mary ann 143
Alicia 159
Katy 165

_______________________

On Board 12

Skill
Push Jerk

EMOM x 6
5 Push Jerk (from the Rack)

WOD
4 Rounds:

12 Calorie Row
9 Box Jumps
6 Power Snatch

CORE DOWN
3 Rounds:
10 Ring Rows
10 Sit Ups

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