11/17/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Clean & Jerk
*Only rules are get the weight from the ground to overhead, any style of clean, any style of shoulders to overhead

Then…….

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
3 Box Jump Overs, can put hands on box (36/30) (30/24) (24/20) (20/12)
12 Calorie Row
3 Deadlifts (225/135) (185/115) (135/85) (95/55)
3 Burpee Over Bar
3 Box Jump Overs
*REST 1 Minute after each round
*Can partner up and do alternating rounds

November “COOL” Board

***Make some goals for yourself for November

– Shelley – 140# Hang Power Clean
– Nick D. – 315# Hang Power Clean
– Bobby – 315# Hang Power Clean
– Angie M. – 185# Hang Power Clean
– Christina – 125# Hang Power Clean
– Sean W. – 310# Hang Power Clean
– Jake – 210# Hang Power Clean
– V. – 140# Hang Power Clean
– Kasey – 200# Hang Power Clean
– Scott – 160# Squat Snatch
– Michelle – 225# Back Squat
– Ayah – 140# Back Squat
– Rebecca – PegBoard Climb
– Heather – PegBoard Climb
– Dustin – 375# Back Squat
– Steve L. – 235# Clean & Jerk
– Steve L. – 415# Deadlift
– Steve L. – 285# Bench Press
– Bri – 145# Back Squat
– Alex – 325# Back Squat
– Scott – 255# Back Squat
– Nick B. – 295# Back Squat
– Jeffrey – 345# Back Squat
– Jeff S. – 345# Back Squat
– V. – 145# Power Clean
– Jacque – 235# x 3 Deadlift
– Mark Ma. – 425# x 3 Deadlift
– Chrissi – 275# x 3 Deadlift
– V. – 250# x 3 Deadlift
– Christina – 205# Deadlift
– Bobby – 277# Snatch
– Steve L. –  200# Snatch
– Courtney – 185# Back Squat

This entry was posted in WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published.