*RESERVE YOUR SPOT TODAY’S CLASS
Work up to a 1 Rep Max Power Clean
Then……..
Black/Blue/Grey WODs
5 Rounds For Time of:
5 Power Cleans (Approximately 70-80% of 1RM)
10 Ring Dips (with Bands) (Hands on Edge of Box)
April “COOL” Board
***Make some goals for yourself for April
– Abbie – 1st Rope Climb
– Mel – 1st Rope Climb
– Craig – 4 Rope Climbs in WOD
– Emily – 3 Consecutive Muscle Ups
– Karla – 50 Double Unders
– Shelly – Strict Pull Up
– Eric – 410# Back Squat
– Eric – 550# Deadlift
– Jonathon – 1st Muscle Up!!!
– Shelly – 100# C&J
– Beth – 145# C&J
– Josh – 195# C&J
– Steve B. – 235# C&J
– Eric – 260# C&J
– JoJack – 1:23 500m Row
– Curtis – 235# C&J
– Cory – 245# C&J
– Eddie – 170# C&J
– Emily – Strict Muscle Up
+
Power clean: 205#
Metcon: 8:32 (160#)
Kady….nuts! I got 200# on my power clean. I am trying to remember my metcon time….not coming to me. I am thinking either 8:22 or 10:22 (165#).
That’s EPIC :O
I feel like I could eat off the floor, with all the cleaning that’s gone on.
Power clean: 185#
Metcon: 8:26 (155#)
Power clean 155#, 5# PR
Metcon 16:59 (125#)
265# Power Clean – +5#PR
5:29 on Metcon