WOD: Joe (Happy Birthday Joe!)
Skill: Full Snatch 4x10 w/ a 1RM option
15 Min AMRAP
5 Power Snatches (95#/53#)
6 Hanging Knee Raises
7 Burpees
Complete the dead lift before you high pull with your arms! It is very important to get the most out of your legs as you possibly can, from there your arms guide the bar to it's apex above your head. Think speed!
Mike R. - 113 Reps 45#
Rafael - 90 25#
Abby - 131 Rx
Regina - 140 33#
Orlando - 138 55#
OJ - 165 55#
Kyle M. - 167 75#
Taylor - 142 65#
Tyler M. - 123 65#
Travis H. - 180 65#
Fernando D. - 194 Rx
Robert - 159 65#
Tom D. - 198 Rx
Anthony - 163 Rx
Dennis - 170 Rx
Tyler R. - 198 65#
Tara - 208 Rx
Joe - 198 Rx
Heather - 195 33#
Jen D. - 134 33#
Joobin - 193 75#
Nicole - 178 Rx
Vanessa - 192 33#
Maria - 173 25#
Delilah - 147 15#
Adrienne - 180 25#
Jovany - 142 33#
Spice - 162 75#
Osh - 163 35#
Nick Br. - 185 Mod
Bentli - 237 53#
Ben B. - 180 53#
Subhi - 165 65#
Kat - -- Mod
Quan - 216 35#
Yvonne - 126 43#
Fernando M. - 149 Rx
Ronak - 164 43#
Jessica - 163 Mod
Danny - 199 Rx
WOD: The MJ
Every minute on the minute for 23 Mins.
4 KB Squats (2-12 Kg)
6 Push Ups (X-Fit)
10 Oblique Knee Raises
Tip of the Day: "Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." - Sun Tzu
Keep it positive! Have a plan and stick to it. If you get knocked down, get up and keep going!
Jeff - 14 Rounds
Kenia - 20 Rounds
Lindsay Z. - 21 Rounds
Nick - 14 Rounds
Tom S. - 16 Rounds
Tom'D. - 23 Rounds Rx
Jenna - 23 Rounds Rx
Luc - 23 Rounds Rx
Jenn - 23 Rounds Rx
Eric Sr. - 15 Rounds Rx
Have a great weekend!
WOD: Day of the Deads
10 Rounds for time or most rounds in 30 Minutes
6 Deadlifts
10 Sec. Hanging "L" Hold / Knee Raise Hold
10 Plyo Lunges (Split Jumps)
10 DB Pull & Kick Back (Both Arms = 1 Rep)
Tip of the Day: Stretch 2 times daily to minimize hip and low back tightness. This will increase range of motion and help with performing the Olympic lifts. Flexibility comes first!
Jeff - 24:03, 7 Rds @115#
Tom S. - 23:26, 6 Rds @135#
Abby - 29:39, 10 Rds @75#
Jenna - 22:59, 10 Rds @135#
Jenn - 22:58, 10 Rds @35#
Fernando - 17:15 10 Rds @135#
Natalie - 23:20, 10 Rds @35#
Sean - 17:19, 10 Rds @115#
Eric - 29:57, 10 Rds @ 185#
Mark - 31:18, 10 Rds @135#
Brian N. - 30:35, 10 Rds @ 155#
Blane - 49:56, 7 Rds @185#
Tom D. - 21:14, 10 Rds @135#
David - 30:13, 6 Rds @95#
Brian P. - 20:09, 5 Rds @65#
Gina - 22:10, 10 Rds @55#
Elisa - 17:45, 10 Rds @135#
Danielle - 15:31, 10 Rds @75#
Lindsay - 16:42, 10 Rds @35#
Nick - 19:39, 10 Rds @205#
Tough workout to start the week! Way to fight through all 10 Rounds!
