Most Recent Benchmark was Deadlift Max on Aug 17,2018 (35 days ago)

Tuesday Jan 9,2018

1-9-2017 (1318)


Cardio,Strength: Rounds-Rx+
1. Warm-up
2 Steady Rounds
20 Weighted Lunge Steps
15 Double Kettlbell Front Squats

2. OLY
Clean and Jerk
6×3 @ 72.5-77.5%

3. Met-Con Rx+
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 115/85lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

3. Met-Con Rx
AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 85/65lbs
2 Strict Press using same weight
4/4, 6/6, 8/8, etc.

Optional Finishers

4. Row 3000m For Time
With a partner Row 300m then switch  

5. Strength
Pause Front Squats
2-2-2-2-2-2
80%+ 1RM

6. Accessory
Strict Chest to Bar Pull Ups
12×5
Rest as needed.

0% 0%
1st10+16 Sedy Tue,Jan 9,2018
2nd14Liz Tue,Jan 9,2018
3rd12+21Kadian Tue,Jan 9,2018
1st10+12 +Rob Z Tue,Jan 9,2018
2nd10+20 Mark A Tue,Jan 9,2018
3rd10+14 a-John Tue,Jan 9,2018

Rob Z10+12 Rx+ 165 lb clean and jerk
Nick G8+16 Rx+ 190 lb clean and jerk
Kelly B12+10 Rx 135 lb clean and jerk
Mark A10+20 Rx 137 lb clean and jerk
Sedy10+16 Rx 125 lb clean and jerk
a-John10+14 Rx (HSPU for WOD) 135 lb cean and jerk
Ivan Mi10+2 Rx 156 lb clean and jerk
Brittany D10+1 Rx INTRO CLASS; 95 lb clean and jerk
Melinda8+1 95lb clean and jerk WOD 85lb OHS Rx
Taylor8+15 Rx 100 lb clean and jerk
Lorena Mo20  75 lb clean and jerk
Evelyn C14+12  INTRO CLASS
Tim F14  95 lb clean and jerk
Liz14  INTRO CLASS
Joe Ch14  INTRO CLASS
Kadian12+21  INTRO CLASS
tim s12+6  185 lb clean and jerk
Nelson12  95 lb clean and jerk
ornella12  INTRO CLASS
Anna T10+17  75 lb clean and jerk
Mike K10+13  95 lb clean and jerk
Natalia M10+12  65 lb clean and jerk
gerald c10+12  95 lb clean and jerk
lizbeth10+6  85 lb clean and jerk
Destinee10+6  95 lb clean and jerk
Jason C10  INTRO CLASS
Chelsea R8+14  70 lb clean and jerk
Cory8+5  115 lb clean and jerk
irene INTRO CLASS
Joseph T 95 lb clean and jerk
Results Posted: 30
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