9/15/14

*RESERVE YOUR SPOT TODAY’S CLASS

Every 2 Minutes On the Minute 3 Back Squats for 5 Sets

Then……..

Black/Blue/Grey WODs

For Time:
100 Double Unders (50 Double Unders) (200 Singles)
Then
21 – 15 – 9
KB Swings (70/53) (53/35) (35/26) (26/18)
Burpees
Then
100 Double Unders (50 Double Unders) (200 Singles)

September “COOL” Board

***Make some goals for yourself for September

–  Mark – 285# Front Squat
–  Morgan – 155# Hang Clean
–  Meghan – 3rd Place MAT Games Women’s Rx
–  Jaime – 1st Place MAT Games Women’s Elite
–  Annette – 1st Place MAT Games Women’s Masters
–  Billy – 255# Overhead Squat
–  Pat – 345# Overhead Squat
–  Becky – 140# x 5 Front Squat
–  Kasey – 155# x 2 Front Squat
–  Angie – 1st Rope Climbs 
–  B.J. – 255# Power Clean
–  Becky – Legless Rope Climb
–  Angie M. – 1st Pull Up!!
–  Chrissi – 270# Deadlift
–  J.P. – 225# Snatch

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4 Responses to 9/15/14

  1. Bobby says:

    Here you go Shelly, you got it 🙂

    http://youtu.be/uetDjfW7uXM

  2. Eric says:

    Worked out at the Ironman Armory in Waterloo.

    EMOM: 315×3, 315×3, 325×3, 325×3, 335×3. Highbar BS.

    Metcon: 9:07 // only 40lb DBs 🙁 so used 70lb DB Snatchs instead. Also scaled to 50 DUs.

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