Friday, November 4, 2016

11.4.16 Blast Off

Skill: 3 Position Snatch x 7 @ 60+%

2 Rounds
15 Burpees
21 Calorie Row
15 Push Press (135#/95#)
21 Pull Ups

Sara - 13:59 Rx
Sean K. - 14:31 95#
Bobbie - 14:28 45#
Ravi - 13:35 75#
Laura L. - 13:02 75#
Carmen C. - 14:46 Mod
Maira - 13:22 65#
Jake - 14:11 115#
Wendy - Mod
Orlando - Mod
Regina - Mod
Ariel - 11:30 Rx
Jane - 12:15 55#
Bianca - 18:19 35#
Amarjit - 14:20 95#
Tom S. - 16:09 Rx
Leslie - 55#
Brenda D. - Mod
Gaylene - Mod
Hoangdan - 13:33 55#
Nita - 13:01 40#
Curtis - 12:56 Rx
Shanon - 14:39 Rx
Ryan C. - 15:00 115#
Kyle S. - 18:58 Rx

AWL
- Jerks (Split or Push) - 2x4@70%, 3x3@80%, 3x2@90%
- Snatch Pull w/ Pause @ Launch - 7x3 @ 85-110% 1RM Snatch
- Front Rack Support - 5x10secs AHAP
- Overhead 1 Arm KB Carry x 5 WBF

Vana
Robert Mc. 
Andres
Vanessa
Ram
Irish
Bernie

No comments:

Post a Comment