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Make Up Day – Nov 15, 2012

9:00 pm

Come in between 4:30 and 7:30 to make up one of the last 5 workouts.  This week the choices are:

  1. Snatch balance 3 reps @ 50% of 1 rep max OHS then hang snatch 3-3-3-3-3
  2. Complete for time in any order 100 wallballs and 200 double unders
  3. Back squat 3-3-3-3-3 then AMRAP in 5 minutes of 1 power clean (185/110# NTE 80%), 1 C2B pullup, 2 and 2, 3 and 3 and so on
  4. Complete 10-9-8-7-6-5-4-3-2-1 reps of ring dips, situps and shoulder to overhead (115/75#)
  5. “300” – Complete for time 25 pull ups, 50 deadlifts (135/95#), 50 push ups, 50 box jumps (24/20″), 50 floor wipers, 50 DB clean and jerks (35/15#), 25 pull ups

Community Notes:  Coach Kehl will be holding a “Moga” class from 6 to 6:30 tonight.  Sign up in Mindbody if you plan on attending!  Anyone coming to the football game on Sunday, please bring a white shirt and a colored shirt so we can distinguish teams when we get there.

6 Comments leave one →
  1. Joe permalink
    9:32 pm

    I’m in for 300. Probably 5ish if anyone else is game at that time.

  2. 7:37 pm

    Results (if you forgot to write yours on the board, post to comments!)

    Hang snatch 3RM
    Tiana – 105

    Snatch 3 RM, clean/PU ladder
    Korba – 275×3
    Jackie – 115#, 4+2 (95#)

    10->1 ring dip, sit up, push jerk
    Joel 12:52 (P, ?)
    Andrea 13:01 (P, 45#)

    “300”
    Tom S 38:24 (30 PU (P), 75#)
    Brendan 24:08 (95# DL, 75# FW)
    Sabol 25:30 Rx
    Korba 30:35 (95# FW, P for 25 PU)
    Joe 16:35 Rx
    Natalie 37:12 (G+P, knees, 16″, 65# FW)
    Lindsey 26:33 (35# KBS for DL, push ROM, 65# FW)
    Cuenca 35:38 (P, 95# DL, knees, 20″, 75# FW, 25# DB)

    Wall Ball / DU
    Killa 9:39 Rx+ (10′)

  3. O'Neill's Garage permalink
    8:11 pm

    Woot Woot!
    Scott Rainy! (7 minute Pr!) 17:28 rx Baby!!

  4. Killa permalink
    9:12 pm

    Wall ball/DU
    Kev 13:13

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