1.) 30 minutes to establish 1RM Snatch and Clean & Jerk. Use no more than 10 reps to get to your PR attempt. Clock will start at 10 minutes after class start and at 30 minutes lifting is DONE so manage your time.
No more than 3 misses per lift.
2.) WOD
5 rounds
25 Double Unders
20 Abmat Sit-ups
15 Jumping Lunges
10 Push-ups
5 Bar Muscle-ups or Muscle-ups or Burpee Pull-ups
1.) Clean Deadlift – 1 x 5 @ 100%, 2 x 5 @ 105%
2.) Back Squat – 5 x 2 @ 70%
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pilates and free
19 rds + 5 push with Brooke
5
0
Brooke Allen, Ryan Froelich, Theresa Rosenquist, Charlie Spry and Jamie Kemen
Ashley Peterson
22+5 push ups free wod with Dani
12:32 RX
10
1
I'll be your Dick Van Dyke! :)
Brooke Allen
Pilates, free wod
115#snatchFail 4x boo!
7
1
You are SO f'n close Girl!! You will get this next time!!!
Charlie Spry
pilates, free w ryan 20 + 1 squat, 225 clean no jerk
Then quality time with Mr. LaCrosse Ball
9
0
Che Ater
Pilates, Free and 9:15 wod
Free w/ Mary 16rds + 2 push ups. 17:07 sub SUs, ring dips. 110# CJ, 115# f :( first day back after a week being sick. Blegh!
7
0
Christian Stueber
Bode Workout, Free WOD w/ Kim Figlinski, 9:15 WOD: C&J Form work, 19:47, SUs. Now rest...
10
1
Christian, you are just plain awesome.
Jake Plennes
Free WOD with Shane.
22:?? w/ mu @ 9:15. May have done an extra round, lost count.
4
0
Lindsey Koehler
17:38, I think.
No PR. Crappy DU. BPU. Today wasnt my day but I showed up...my dad told me hed ground me if I didnt.
7
0
Mary Stueber
Free WOD
With Wendy, 16 rounds plus two push ups. First workout after two weeks of being sick. Felt good to be back!
1
0