Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Clean and Jerk 1-1-1-1-1-1-1 then EMOM for 6 minutes: 5 clean and jerks (60-65%)
- Complete for time 400m run, 40 KB swings (53/35#), 400m run, 40 squats, 400m run, 40 burpees, 400m run
- “11.1” – AMRAP in 10 minutes of 30 double unders, 15 power snatches (75/55#)
- Bamboo overhead squat 5-5-5 then overhead squat 5-5-5-5-5
- “Filth Fifty” See 130109 for details.
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Excited to do the Filthy Fifty- one of my faves!!!
Sorry for the late results guys! Results from Make Up Night:
1RM C&J
Mario 190
Phil 255 (PR)
T 185 (PR)
Justin 205 (PR)
400m run metcon
Katie 13:54 Rx
Jenn 14:40 Rx
Mario 14:36 Rx
DU/Snatch amrap
Rey 3+33 (20, 55)
Sara 3+30 (20, 35)
Dani 4 (20, 45)
Jimob 6 (power clean)
Filthy Fifty
Sara 29:40 Rx
Nick V 27:28 (30s)
Hoagoe 42:37
Kim D 34:24 (some 30’s)
Lindsey 34:23 Rx
Marissa 28:23 (26#, 12#)
Ron S 41:56 (20, 35, 45, 14)
Craig 41:15 Rx+
Chase 30:34 (100 SU)
Kim H 33:18
Nick A 28:40 (44#, 16#)
Buxx 33:41 Rx
Welcome to Rey and Sara who came to their first class tonight!