Most Recent Benchmark was Memorial Day - MURPH on May 26,2018 (28 days ago)

Wednesday Jan 3,2018

Gymversary Brittany D-1 & rocky-1
Welcome Mary

1-3-2017 (3015)


Cardio,Strength: Rounds
1. Warm-up
3 Steady Rounds:
10 Jumping Squats
10 Calorie Bike
5 Pull Ups  

2. Strength
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%

3. Oly
Squat Clean
Warm Up:
4×2 @ 60-70%
With pause at knee.
Drop and reset.
THEN
7×1 @ 82.5-92.5%of your 1RM

WOD
EMOM for 9 Minutes
15 Dumbbell Snatch 50/35Rx
15 Alternating Pistols  
40 Double Unders
Alternate Movements On the Minute.
**Only do one movement each minute.

Rx+: 20 reps of snatches and pistols

0% 0%
1st9 Bree Wed,Jan 3,2018
2nd9marie l Wed,Jan 3,2018
Isabel Wed,Jan 3,2018
Megan O Wed,Jan 3,2018
3rd1Brittany D Wed,Jan 3,2018
Courtney Wed,Jan 3,2018
Kadian Wed,Jan 3,2018
Destinee Wed,Jan 3,2018
Kelly B Wed,Jan 3,2018
Brittany G Wed,Jan 3,2018
Sedy Wed,Jan 3,2018
Anna T Wed,Jan 3,2018
1st9 a-John Wed,Jan 3,2018
2nd6 Jordan Wed,Jan 3,2018
3rd9Jorge D Wed,Jan 3,2018
Nick G Wed,Jan 3,2018

a-JohnRx 170 lb clean
AdamRx 205 lb clean
BreeRx 135 lb Clean
JordanRx 205 lb Clean
Jorge D 145 lb clean
marie l 75 lb clean
Agatha 95 lb Clean
Megan O 35 lb Clean
Lorena 80 lb Clean
Isabel 80 lb Clean
Tanjala 65 lb Clean
Maria R 75 lb Clean
nichole v 85 lb Clean
lizbeth 95 lb Clean
Nick G 215 lb Clean
Anna T 95 lb Clean; no WOD score recorded
Deandra 135 lb Clean; no WOD score recorded
Melinda 135 lb Clean; no WOD score recorded
Sedy 135 lb Clean; no WOD score recorded
Jonathan L 135 lb Clean; no WOD score recorded
Joseph T 95 lb Clean; no WOD score recorded
Brittany G 135 lb Clean; no WOD score recorded
Kelly B 135 lb Clean; no WOD score recorded
tim s 215 lb Clean; no WOD score recorded
Destinee 105 lb Clean; no WOD score recorded
Brittany D 135 lb Clean; no WOD score recorded
Chelsea R 75 lb Clean; no WOD score recorded
Courtney 65 lb Clean; no WOD score recorded
Kadian 130 lb Clean; no WOD score recorded
John C 95 lb Clean; no WOD score recorded
Evelyn C 14? lb Clean; no WOD score recorded
Jason C 65 lb Clean; no WOD score recorded
Results Posted: 32
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