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Saturday, December 5, 2015

WANGO TANGO

Please join us for our free workout that is open to every person that reads this or is a friend or family member of someone reading this! Don’t be afraid to come and check out CFGB as it’s a pretty awesome place to workout. Class starts at 8:15am. You will get a warm up, instruction, practice time and then a workout. Justin and Tyler will be at your service! 
I want to thank you all for the birthday wishes yesterday and grinding through that workout. You all made me feel pretty alright. So thanks again. 
Have a nice little Saturday!
1.) 15 minutes Snatch warm-up 
8 minutes for 3 Snatch attempts 

2.) 10 minutes Clean & Jerk warm-up 
8 minutes for 3 Clean & Jerk attempts. 
note: Once the 8 minutes begins you are allowed 3 lifts and 3 lifts only. Spend your warm up time wisely. 

3.) Wango-Tango 
9 minute AMRAP 
3 Deadlift 315/220lb 
6 Muscle Ups 
12 Alternating Pistol Squats

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Alyssa DeNoble
2+3 DL (205) mix of ring mu& bmu
Free wod with Sam
12
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Anne Hoffman
3 rds + 1 BMU from 24' box
185#DL. rx'd pistols. 70# snatch Failed 75# 105# cl n J
10
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Brooke Allen
Free Wod
9
0
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Jamie Kemen
3?+3 BMU from box
Assisted pistols. 185#DL. 75F/75/85 snatch 95/105/115F C&PJ
13
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Mary Stueber
Free WOD w/ Becky
9
0
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Matthew Luepke
3 rnds + 3 DL modified
220# DL, box bar muscle ups, assisted pistols145 snatch PRMissed 205# c&j
11
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Michael Green
Free wod w/ my son
I think he's dead lol!! This blows killed him R.I.P.
10
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Pauly VanderKelen
3 Rounds + 4 MUs
Snatch: 195,205,215(fail-did not have active shoulders in the catch) / C&J: 245,260,270(fail-elbows dropped in the catch) / EC: front rack walking lunges: 4x12 reps @ 145,165,195,195# with PHAT bar. / Yoke walks approximately 20m & up to 430# / Strict shoulder press 4x10 @ 115#
0
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Sylvia Christensen
2 + 5 bmu (box)
200# dl, 120# snatch/140# c&j
11
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Theresa Rosenquist
3 R -> 2MMU (scl'd)
#205 DL/ModMU/mod pistols, #90 Sn/#112 Cl&Jk (not too ugly),
7
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