Tuesday, January 23rd, 2018

 

 

 

 

 

 

 

 

 

 

What do you think will be in the first open workout this year? Could it be a repeat??

Interval Work
AMRAP x 5
8 Power Snatch
8 Pull Ups
-rest 2 min-
AMRAP x 4
6 Power Cleans
6 Pull Ups
-rest 2 min-
AMRAP x 3
4 Deadlift
4 Pull Ups

L1: 75/55, 95/65, 155/105
L2: 95/65, 115/75, 205/145
L3: 115/75, 135/95, 225/155
Adv. – Part 1: Pull Ups, Part 2: C2B Pull Ups, Part 3: Ring Muscle Ups

Core Down/Mobility
3 Rounds: 10 Partner Leg Throws – 10 Toe Touches (Heels and Toes on 15# Plate)

 

MOD:
Max 3+9, 3+3, 3+4
Aimee O 3+1, 4+3, 6
Paytra 3+8, 4+1, 6
Angie 4+1, 4+6, 6
Isaac 3+3, 3+3, 4+3
Tonya 3+2, 3+7, 3+4
Barb 3+8, 4, 4+4
Janet 3+8, 4, 5+4
5+3/4+6/4+3
Carol 4+4/4+7/7+3
Rebecca 5/4+3/6+2
Amber 4+2/4/6
Laura T 4+2/3/4
Mike T 5/4/6
Grace 4+5/5+2/6+4
Joanne 4/4/5
HMroz 4+2/4+6/5+4
Anne 4+4/3+3/4+4
Simons 4+8/4+6/7
6’9 3+6/2+6/5
Coltt 4/3+3/5+3
Kanon 3/3/5
Michelle 3/3+5/4+4
Susie 2+11/3/3
Denise 3/3+4/4+4
Kevin 3+7/4+2/5

L1:
Richard 3+8, 3+10, 4+5
Tammi 2+11, 3, 2+2
Jim 3+9, 3+3, 4
Fran 3, 3, 3+4
Michele 3+5, 3+4, 4
Chris 4+6/4+3/3
Travis 4/4/5
Scott 3+10/2+5/4+4
Michael 3/3+2/4
Ren 4+3/5+2/4+4
Jeff 4+2/4+1/5+3
Sean 3/4+2/5

L2:
JFruh 4, 3, 3
Josh 3+1, 4+3, 5+2
Hollywood 3+2/4+2/3+2
Kyle 4+4/4/4+1
Paul 3+8/3+3/4+4
Christine 2+5/2+8/4+6
Christy 3+6/4/3+4
Zach 2/3+2/2+2

L3:
Smitty 3+8, 4, 2+5
Big Ben 3+1, 3+6, 5
Aubree 4, 4+1, 4+3
Jaren 3, 3+6, 0+4
Cates 3, 3, 3+4
Sully 2+7, 3+6, 5
Shaq 2+8, 3+1, 4
Marion 3/3+6/4+6
Herder 2+614/3/4+1
Carolann 2+15/2+10/3+4
Chase 3+7/4/4+6
pSmurf 3+5/3+6/4+2
Bill H 3+3/3+4/4+5
Kapitan 4/4+2/5+2
Annie 2+6/3+4/5+2
KDawg 3/3/5
Josh W 2+14/3/4
Mer 3+6/3/4+2
Erin 4+2/3+6/5

L3 Adv:
Heim 3+4, 3+5, 0+5
Jeff 3+5, 3+8, 1+4
Bill F 4+6/2+9/1+6
Aimee F 3+4/2+3/1+5
PDiddy 3+3/3+3/2+6
Sarah 3+10/3+6/1
Joe 4+1/3+4/1+7
Kirk 4+8/4+2/2+7
DP 3+8/3/6reps

 

_______________________________________________________________________
Endurance

WOD
AMRAP x 17
20 Mountain Climbers
15 Power Snatch (75/55#)
10 Pull Ups
20 Mountain Climbers
15 Power Cleans (75/55#)
10 Pull Ups
20 Mountain Climbers
15 Deadlift (75/55#)
10 Pull Ups

Core Down
Accumulate 90s of consistent hollow rock

Riad 2+15
Woo 1+111
Terra 3
Jason C 2+25
Munique 2+25
Schroeder 2+10
Mandy 1+84
JLord 1+87
Ashleigh 2+28
David F 2+15m
KK 2+33m
B-Rad 2+70m
Jon S 2+70
Amy B 2+56m
Joe H 2+73
Steve E 1+102
Patrick 2+28
Shannon 2m
Jen R. 2+42
Lyndsay 2+71m
Ellie 1+75m
Carrie 2+28
Walter 2+37m
Megan 1+44
Robin 2+32
Adam 1+65m

 

 

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