9.25.15 Ashley

Skill: Snatch Grip High Pull - 7,5,5,5,2,2

12 Min AMRAP
10 Pull Ups
20 Sit Ups
2 Full Snatch (135#/83#)
 
Carmen - 198 53#
Linday Z. - 220 53#
Eric Sr. - 160 95#
Ana L. - 185 53#
Regina - 159 53#
Hoangdan - 160 45#
Roheet - 162 Mod
Subhi - 161 Mod
Noemi - 197 35#
Chris S. - 205 95#
Nicole C. - 208 53#
Annie - 224 Mod
Mark - 160 95#
Mason - 160 115#
Megan - 160 Rx
Joe G. - 222 Rx
Cindy - 128 73#
Alex - 163 63#
Lisa - 192 63#
Brenda D. - Mod
Jenifer - 160 63#
Leslie - 136 73#
Ravi - 169 75#
Jesse - 160 125#
Kristine - 159 53#
Gaylene - 217 53#
Ray - 160 75#
Joe P. - 128 65#
Ryan C. - 160 95#
Andres - 138 95#
CJ - 160 Rx
Lori - 161 25#
Alex N. - 100 35#
Shanon - 231 63#
Chris T. - 128 115#
Stephanie V. - 126 63#
Karen - 172 35#

AWL
Overhead Squats - 10s down, 10s hold, up x 5 increasing load each set
Squat Cleans - 4,4,4@70%,2,2@85%,1,1,1@95%

6.25.13 Ashley

WOD: Ashley

Skill: Hang Cleans 4x5.  Adding 10 lbs each set. / Front Squats 2x5

10/9-8-7/6-5-4/3-2-1
Adding 10 lbs. during 9-7, 6-4, 3-1
Hang Cleans (135#/75#)
Front Squats (135#/75#)
Lateral Bar Hops
Russian Twists (16-20#, 10-12#)

Tip of the Day:  Don't exercise on an empty stomach.  Carbohydrates are the preferred fuel for exercise.  Consume a small portioned meal or snack 30-60 Minutes before training.  Try a low fat fruit yogurt, a banana, small bowl of oatmeal, or perhaps a slice of 100% whole grain toast with fruit spread.

Abby - 19:48 Rx
Tyler - 20:36 65#
Kenia - 18:02 33#
Victoria - 16:53 20#
Corina - 23:22 35#
Ronak - 18:14 55#
Jenn - 19:25 Jx
Tom S. - 31:48 135#
Eric Sr. - 16:10 65# (Mod)
Mark - 27:31 Rx
Brenda - 14:08 25#
Mitch - 23:00 105#
Nicole H. - 18:07 65#
Martin - 15:48 95#
Jamie - 13:31 25#
Fernando - 20:04 Rx
Brian N. - 29:15 Rx
Cindy - 9:30 45#
Vanessa Ce. - 13:10 45#
Yvonne - 14:46 Rx
Kaela - 14:48 53#
Tim - 18:34 Rx
Judith - 10:01 35#
Rich - 17:42 Rx
Ben - 17:15 Rx
Jenna - 14:21 Rx
Bob - 13:50 Bx
Rick - 16:28 65#
Cara - 15:05 35#
Justen - 15:10 85#
Nicole D. - 12:41 45#
Jason G. - 01:01 95# (Mod)
Kyle - 24:37 115#
Vanessa Ch. - 14:29 43#
Emily - 16:40 25#

Way to start the week!