9.27.16 Breakdown

Skill: Dumbbell Thrusters - 5x5 Heavy or 5x10 Lighter

3 Rounds
8 Front Squats (95#/65#)
24 Double Unders
8 Push Press (95#/65#)
24 Double Unders

Thanks Amarjit for bringing Deli Delicious!

Jenna - 4:11 Rx
Joobin - 3:45 Rx
Marika - 7:27 60#
Sara - 5:31 Rx
AJ - 6:40 Rx
Carmen - 5:23 Rx
Analilia - 8:07 55#
Adam - 7:30 95#
Bobbie - 9:23 25#
Sean K. - 9:03 95#
Chris D. - 4:44 Rx
Joel - 7:36 75#
Chris T. - Mod
Maira - 6:16 65#
Jake - 7:45 95#
Curtis - 6:34 95#
Grant - 3:39 Rx
Rahul - 7:53 65#
Himani - 10:41 55#
Orlando - 7:25 Rx
Regina - 6:15 65#
Eric Sr. - Mod
Chase A. - 10:03 75#
Brenda D. - 5:45 Rx
Anthony A. - 6:13 Rx
Tom S. - 6:37 Rx
Robert Mu. - 5:45 Rx
Mason - 13:47 Flank
Steve P. - Mod
Madison - Mod
Russyl - 11:16 95#
Tara - Mod
Joobin - Mod
Alvin - 5:24 Rx
Danny - 5:06 Rx
Joe - 5:16 Rx+ 135
Jason G. - 7:34 Rx+ 135
Jenifer - 7:50 55#
Tom T. - 4:41 Rx
Jacque - 10:31 Rx
Matt - 8:42 95#
Nick B. - 5:13 Rx+ 135
Jewell - 7:43 Rxish
Melina - 6:48 65#
Josh - 9:10 Rx
Vanessa - 7:08 Rx
Trinh - 8:43 55#
Celena - 7:41 35#
Robert Mc. - 12:00 Rx
Andres - 8:30 95#
Rhyna - 8:33 65#
Chris T. - 7:19 95#
Christian - 8:02 75#
Ram - 4:45 Rx
Suma - 11:03 35#
Bianca - 7:21 35#
Bryan - 9:06 95#
Dom - 9:38 Rx
Marvin - 6:20 35#
Cindy - 5:52 65#
Kristine - 6:38 Rx
Vijay - 4:00 15#
Ian - 7:48 75#
Hoangdan - 8:26 65#
Nicole C. - 9:32 55#
Chris S. - 7:57 85#

Endurance
4 Rounds - 45 min Cap
Run 800m
Row 500m
50 Jump Rope
.5mi Assault Bike

Curtis - 35:20
Jessica - 52:00
Odeh - 41:28
Jake - 34:41
Karen V. - 45:00
Penelope - 41:56
Gaylene - 35:30
Carmen - 42:12
Brenda H. - 40:49
Irish - 39:16
Karen W. - 41:59
Karol - 45:00
Brenda D. - 38:26

1.13.14 Breakdown

WOD: Breakdown

Skill: Pistol Squats / Split Jerks

4 Rounds for time.
20 Knee to Elbow
30 KB Single Arm High Pulls (20kg/12kg)
10 Split Jerks (95#/73#)

Use a good "dip and drive" to get the bar moving vertically during the split.  As the bar is traveling upward, push your self underneath the bar with speed to compete the jerk.  Land nice and balanced with flex in the back knee and on the ball of the back foot.

Regina - 16:10 35#
Orlando - 17:56 75#
Oscar - 15:43 65#
Mark N. - 16:00 Rx
Tyler M. - 19:09 65#
Fernando D. - 16:03 Rx
Ben - 16:11 Rx
Jenifer - 13:43 Mod
Leah - 14:17 (4) Mod
Kenia - 22:06 33#
OJ - 22:45 65#
Rich V. - 20:52 Rx
Amy - 21:42 20#
Victoria - 20:55 15#
Corretta - 21:58 63#
Tom S. - 19:21 Rx
Mike T. - 16:47 75#
Taylor - 20:39 65#
Connor - 19:32 65#
Eric Sr. - 16:20 65#
Danny - 12:32 Rx
Tyler R. - -- Mod
Jason T. - -- Mod
Kathryn - 13:07 53#
Bobs - 20:50 65#
Anthony - -- Mod
Dennis - 11:36 Mod
Jason G. - 17:53 95#
Joe - 11:24 Rx
David B. - 15:22 Rx
Sean O. - 16:57 Rx
Cara - 13:31 25#
Nicole - 14:46 63#
Mike R. - 17:52 45#
Greyson - 5:25 25#
Cross - 6:42 15#
Jaclyn - 10:36 Mod
Jennifer P. - 11:19 Mod
Angie - 11:59 33#
Patricia - 13:06 15#
Vanessa - 16:36 58#
Delilah - 17:10 25#
Bryce - 20:45 65#
Stephanie - 10:27 Mod
Becca - 14:19 43#
Ana - 16:41 33#
Justyn - 11:15 (3) 35#
Charise - 11:12 33#
Rich E. - 11:05 45#
Kelli - 11:38 Mod
Robert - 16:30 65#
Eddie - 23:42 Rx
Adrienne - 13:06 35#
Brenda - 13:21 43#
Subhi - 21:47 95#
Joobin - 13:49 95#
Tim - 19:03 95#
David V. - 13:27 (3) 15#
Monike - 15:58 43#
Alexa - 13:29 (3) 20#
Lindsay Z. - 11:07 63#
Nick Z. - 17:15 95#
Roheet - 17:39 85#
Jessica - 11:36 33#
Amarjit - 14:52 65#