Complete 4 rounds for time of:
- 25 wallballs (20/14# to 10/9′)
- 15 toes to bar
- 10 power snatches (95/65#)
Schedule Notes: We’re very excited to welcome back EQ as the Friday 4:00 pm coach!
Reminder: The 5th annual Battle for the Iron Phoenix is going to be a week from Saturday! We will release one of the workouts with the post for this Saturday’s workout. Stay tuned!
Meat Notes: Today is the last day to update the spreadsheet with your meat orders. Please fill it out by 8:00 pm Friday if you’d like to order. The spreadsheet is HERE!
This Post Has 11 Comments
I am excited to be back and see my 4pm crew! Bring on the KB warmups!!! Woot woot!
Welcome back!!!
Love KB… Just please, no Turkish get-ups!!
Did you hear that John? Kerri wants you to program that Rope Climb/TG workout again. 😉
Don’t threaten me with a good time!
Rope climbs are awesome! However, TG’s can cause cause fevers and bad rashes!!
Seriously, look it up:)
Results:
5:15
Sam W. 14:40 (75 HPC, 14#, su)
Vollmer 27:29 Rx (2:23 1st rd)
Mark G. 14:53 Rx
Faith 13:34 (35, 8#, tucks)
Brianna 16;25 (55, 8/9′, tucks)
KtS 🙂 Rx
Danielle 16:27 (45, 13xWB)
Elissa 14:24 Rx
6:15
Jenn 19:51 Rx
Smith 18:28 (10 t2b)
iggy 23:48 (50# bag thrusters
Vince 19:20 (75 PC, 8 t2b)
Kelly G> 12:48 (8 t2b, 10#, 45 PC)
Missy 15:32 (12#, pc, tucks)
DE 18:05 Rx
Bob K. 23:25 (135 PC)
Greg 21:32 Rx
Luke L. 22:12 (135 PC)
9:30
Mado 14:31 (55 HPS)
Joel 18:07 (95 HPS, 2MC)
Natalie 🙂
Janet 5:49 (2mc, 90 WB)
Betsy 15:03 (8#, 35#)
Alex W> 21:30 (65 HPS, 16, 45 t2b)
JIm C. 🙂
Jen C> 16:01 (55 HPS)
Jack 16:30 (2MC, 65 HPC< 12#)
Quinn 22:09 (115 PC)
JOhn C. 20:18 (115 PC, 16# 16 ish (35 HPC, 10#, t2p)
Ricky 12:10 Rx
Marissa W. 20:14 (55PC, 8#, tucks)
Saritha 17:28 (45PC, tucks, 6#)
Duris 21:25 Rx
Vanessa 17:30 (35, 10, 8t2b)
Rey 18:30 (14#, 95 PC, tucks)
Catherine 18:36 (12#, 45)
What do all the acronyms mean?!? Its like a different language.
(and abbreviations)
Hey Sam, we abbreviate the movements so we can accurately record progress. In this case, your results mean: 75# hang power clean (as compared to the power snatch), 14# wallballs (as compared to a 20#), and su = sit ups (in place of toes to bar). Some of the others you see:
2MC = double leg mountain climbers
PC = power clean
HPS = hang power snatch
tucks = hang from a bar from your hands and tuck your knees to your chest
Rx = “as prescribed” meaning each movement was done exactly as written
Each day the movements will change and therefore the notations will as well.
4pm
Heather 14:48 Rx+ (16#)
Luke 15:42 (PC 95)
Robbie 16:17 Rx
Rocco 14:22 (65)
Jeff 14:51 (75)
Christine 14:51 (45, chops, 12#)
Kerri 14:52 (45)
Bri 🙂 (55)
Mike C 18:35 Rx
Mike D 17:31 (75)
Frank 14:16 (95, TTR)
Nik 11:49 Rx
5pm, 6pm
Joe S 12:45 (14#, 95 HPC)
Ceil 15:29 (T2P, 45#)
Sofia
EQ
Erin 16:45 Rx
Sabol 15:50 (20 KBS @ 53#)
Sillup 16:04 Rx
Dave 14:10 Rx
Ian 15:45 (14, 53 HPC, T2P)
Ash
Caine
Fili 16:13 (40 WB squat, 10 T2B, PC)
Tim 16:22 (16#, 95 PC)
Sara K 16:?? (8#, 10 T2P, 20 KBS)
Jami 18:51 (6#, 45 HPC, 10 T2P)
Blake 18:00 Rx
Erik 18:11 (14#, T2P, 75#)
Mel 18:44 (HPS, T2B/T2P)
Andrew 22:41 (10 T2B-A, 1 set 75#)
Ray Z 21:08 (10 T2B)