2/12/14

*RESERVE YOUR SPOT TODAY’S CLASS

Find a 1 Rep Max “Shankle Complex” (Watch video below)
1 Deadlift + 3 Hang Clean Pulls + 1 Hang Squat Clean + 2 Split Jerks

*If not comfortable with Clean & Jerks sub working on Hang Clean & Jerk

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
5 Muscle-Ups (10 Pull-Ups OR Dips) (with Bands) (Ring Rows/Hands on Box)
10 Hang Cleans (185/125) (135/85) (95/55) (65/35)
30 Double Unders (60 Singles)

February “COOL” Board

***Make some goals for yourself for February

–  Angie – 100# Snatch
–  Steve H. – 140# Snatch
–  Brian S. – 175# Snatch
–  Kevin – 190# Snatch
–  Aaron – 195# Snatch
–  Leann – 95# Snatch
–  Kady – 205# Front Squat
–  Steve T. – 205# Front Squat
–  JoAnn – 85# Front Squat
–  Eric – 305# Front Squat
–  Jordanne – 185# Front Squat
–  Angie – 125# Overhead Squat
–  Jacque – 205# Deadlift
–  Steve H. – 385# Deadlift
–  Jaime – 380# Deadlift
–  Kady – 325# Deadlift
–  Wes – 365# Deadlift
–  Katie – 210# Deadlift
–  Beth – 225# Deadlift
–  Eric – 540# Deadlift
–  Jodi – 200# Deadlift
–  Mel – 165# Deadlift
–  Curtis – 405# Deadlift
–  Shelley – 250# Deadlift

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6 Responses to 2/12/14

  1. Justin says:

    Yesterdays – 15:34 – only pogo’d the second half of box jumps. That climb back up in reps was mentally rough.

  2. Kady says:

    Shankle Complex: 185#

    Metcon: 5 rounds + 1 muscle up

    Really want to do King Kong since I know I can deadlift 315# now… Maybe tonight? Tomorrow’s a rest day 😉

  3. Wes says:

    Shankle Complex: 175# (that was a weird lift) Couldn’t make it to 515 so did it at my office. Then worked on DUs. No MU rings at my office…yet.

  4. Meghan says:

    Max hang clean- 145#

    Metcon (not really the same workout at all after modifications)
    5 chest to bar/5 ring dips
    10 125# hang cleans
    150m row

    3 rounds + 3 hang cleans

  5. Jordanne says:

    Shankle complex – 145#

    Did not realize what a grip killer that was until 125# just fell out of my hands when I tried to string hang cleans.

    Metcon – 3rds + 20 (85#, 30 dips & 10 pullups)

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