Saturday, November 1, 2014

Power Cleans, Burpees, KBS, Hollow Rocks, S2O, Pull-ups, Atomic Sit-ups, Box Jumps, Power Snatches


Partner WOD 

1.  AMRAP 10
Power Cleans, 95/65/45#
Burpees
*1,1...2,2...3,3...keep going up 1 rep each round.  Partners work at same time, switch each round.

-rest 2 mins, then

2.  AMRAP 10
20 KBS 55/35/26#
20 Hollow Rocks
*Partners work at same time, switch each round

-rest 2 mins, then

3.  10 min clock
2 mins Max - Shoulder to Overhead, 95/65/45#
2 mins Max - Pull-ups (Scale to Banded Pull-ups)
2 mins Max - Atomic Sit-up 45/25/15# plate
2 mins Max - Box Jumps or Step-ups 24/10"
2 mins Max - Power Snatch, 95/65/45#
* Parners split the work evenly, 1 works while 1 rests

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Best Results for Yesterdays WOD
Foundations -  Dallas 18 rds + 17 reps  /  Lindsay 11 rds
Conditioning -  Taylor 21 rds + 12 reps  /  Renee Johnson 21 rds + 17 reps
Competition -   Ryan Meyer 138 reps  / Patty Thompson 121 reps 
Masters 50-59 -  Tony Sterk (Conditioning) 18 rds + 13 reps
Masters 60+ -  n/a
Barbell -  Ryan Meyer 175#/225#   /   Steph Richardson 115#/135#
Weekly Challenge - Cameron Donaldson 215#  /  Steph Richardson 100#

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