Tuesday, November 19, 2013

Run, Double-unders, Row, Burpees


* Nutrition Challenge:  Day 30 of 30
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WOD 

15 minutes to work on the following:


Barbell 
3X2 Hang Clean + Jerk (start below the knee) @ 70%

Strength
1a) 4X5 Push Press – heaviest possible (work to 5RM)

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Foundations 
5 RFT:
12 Tire Jumps
12 Atomic Sit-ups
-then
Run 800 meters


Conditioning
4 RFT:
Run 400m
30 Double-unders
Row 500m
30 Burpees


Competition
AMRAP 17
40 Burpees
30 Snatches 75# (any style)
30 Burpees
30 Snatches 135# (any style)
20 Burpees
30 Snatches 165# (any style)
10 burpees
AMRAP of Snatches @ 210# (any style)

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Yesterday's PR's & Noteworthy Efforts
Curt Hackler - Squat Snatch 145# / Clean & Jerk 195# / Back Squat x 5 - 275#
Manoj - Squat Snatch 125# / Clean & Jerk 165# / Back Squat x 5 - 215#

Best Results for Yesterday's WOD  
-TBA

Foundations:  Amanda Slagle 10:43  /  Dallas Hindman 11:19
Conditioning:  Michael Fooshee 196  /  Patty Thompson 161
Competition:  Brian B 78 reps
Barbell:  Daniel Smith - Snatch below the knee x 2 - 175#

Weekly Challenge Results to date:  tba
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Weekly  Challenge 
Row 500 meters for time and in the fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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