Friday July 13, 2012

WOD

Lucky 13

All movements 13 Reps

2 Rounds

Hang Power Clean 95/65/45

Hand Release Push Ups

Power Snatches 95/65/45

Wall balls 20/14

Sumo Deadlift High Pull 95/65/45

Bar Facing Burpees

Overhead Squat 95/65/45

Pull Ups

Push Press 95/65/45

Box Jumps 24/20/20 step up okay

Front Squats 95/65/45

Abmat Sit Ups

Kettlebell Swings (American) 53/35

Warm up

3 rounds

30 sec Pull Ups

30 sec push ups

30 sec sit ups

30 sec air squats

DROM

Foam Roller

Skill/Strength

Review WOD movements

Weight set up

5:30am

Wendy 31:43, 55/18/28/10

Jill 30:52, 50/20/25/10

Jack 30:26, 45/24/35

Vince 29:35 Rx+30″ box

Amy 31:10, 45/20/25/10

6:30am

MK 23:04, 55/20/35/14

Sez 38:08, 55/24/53/20

Sonia 28:24, 25/18/25/10

Randy 38:56, 65/20/35/20

Victor 28:12, 35/20/25/10

9:00am On-Ramp

Katie 6:21

Mollie 4:35

MC 4:15

Kevin 6:58

Sue 6:40

10:00am

Doug 14:50 Round 1

Kane 28:51, 55/24/35/16

Candice 35:49, 55/18/35/10

Fetz 29:36 Rx

Mike Kelly 37:37, 75/20/53/20

Nick K 34:55, 75/24/53/20

Dan K 33:48, 65/20/35/20

4:00pm
Jim Sonntag 23:16, 45/24/25/20

Genelle 32:05, 25/20/20/10

Jen M 28:54, 45/20/35/14

Chris G 19:58, 3 rounds at 30:49, 55/24/35/16

Bill 29:58 45/35/ledge/ 14

Ryan 28:24 Rx

Janelle 35:40 45/20/25/10

Nick 40:00 Time cap, Rx

Majka 26:49 Rx

Shane 26:17 Rx

5:00pm
Patty 26:57, 45/20/25/14, 40# OHS

John MC 22:08, 65/24/53/20

6:00pm
Dennis 40:00 Finished Box Jumps 2nd Round