1/14/14

Black/Blue/Grey WODs

“Jess & Mark's Belated B-Day WOD”

3 Rounds For Total Reps of:

As Many Reps As Possible in 5 minutes of:
1 Rope Climb (3 x Progressions)
14 KB Swings (70/53) (53/35) (35/26)
14 Pistols (Assisted) (28 Air Squats)

*Each 5 minute AMRAP Starts with a 400m Run OR Row
**There is a 2 Minute Rest in between Each AMRAP

January “COOL” Board

***Make some goals for yourself for January

–  Leann – 90# Snatch
–  J.P. – 300# Clean & Jerk
–  Tony – 285# Clean & Jerk
–  Cory – 400# Back Squat
–  Brad – 165# Snatch
–  Jordanne – 100# Snatch
–  Stephanie – 1st Pull Up!!
–  Beth – 1st Bar Muscle Up!!!
–  Stephanie – 43 Consecutive Double Unders
–  Eric – 3 Consecutive Muscle Ups
–  Steve H. – 30 MU's in WOD
–  Tony – 300# Split Jerk!
–  Sheila – 30 Consecutive Double Unders
–  Kady – 210# Split Jerk
–  Steve T. – 200# Split Jerk
–  Brian S. – 255# Split Jerk
–  Aaron – 255# Split Jerk
–  Billy – 265# Split Jerk
–  Wes – 225# Split Jerk
–  Josh – 205# Split Jerk
–  Steve H. – 195# Split Jerk
–  Jaime – 20 Consecutive Butterfly C2B Pull Ups
–  Beth – 145# Split Jerk
–  Adam P. – One Bobby
–  Julie – 1st C2B Pull Up

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One Response to 1/14/14

  1. Brad Hurst says:

    Yesterday – 235# Split Jerk (20# PR!)