10/31/13

Black/Blue/Grey WODs

Three rounds for time of:
Overhead squat, 15 reps (95/65) (65/45) (45/25)
15 L Pull-ups (Pull-Ups) (with Bands)
Split-jerk, 15 reps (95/65) (65/45) (45/25)
15 Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises)
Hang clean, 15 reps (95/65) (65/45) (45/25)
15 Back extensions weighted (25/15) (10/5) (No Weight)

Hold 25 pound plate or dumbbell to chest for back extensions.

Post time to comments.

October “COOL” Board

***Make some goals for yourself for October

–  Eric – Power Clean 255#
–  Kevin C. – Power Clean 275#
–  Kevin C. – Split Jerk 300#
–  Steve T. – Hang Clean 200#
–  Steve H. – 7 Consecutive Muscle Ups!
–  JoAnn – 1st Pull Up!!!
–  Tony – 215# Snatch
–  Andrew – 11 Consecutive Muscle Ups!
–  Brandon – 8 Consecutive Muscle Ups!
–  Angie – 1st Rope Climb!
–  Tony – 350# Back Squat
–  J.P. – 295# Power Clean
–  J.P. – 300# Bench Press
–  Josh – 150# Snatch
–  Beth – 85# Snatch
–  Adam P. – 135# Snatch
–  Annette – 120# Snatch
–  Ben K – 205# Snatch
–  Taylor – 110# Snatch
–  Billy – 30 Muscle Ups in 3:24
–  Cory – 245# Power Clean
–  J.P. – 275# Thruster
–  Eric – 515# Deadlift

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