Daily WOD – Mar 23, 2019

Jason S locking out a DB snatch!

Hang Power Clean 5-5-5-5-5

Then

3 rounds NFT:

  • 5 high box jumps
  • 50 bicycles

WOD Notes: Compare HPC to 160328.

Pizza Helen Notes: Doors open at 3:45pm for our annual Pizza Helen! This social event is free for all members, and guaranteed to be a good time! Some details/logistics:

  • The workout Helen is 3 rounds of a 400m run, 21 KB swings, and 12 pull ups. For Pizza Helen, you eat a slice of pizza before each round! (Anyone whose hands are beat up from Open 19.5 can sub 30 air squats for the KBS and 12 burpees for the pull ups.)
  • Tomorrow’s event is celebrating the end of the 2019 Open, and it’s also our annual St. Paddy’s day tradition, so wear your Kelly Green and get ready to listen some some Irish tunes!
  • In true Irish spirit, athletes are invited to BYO adult beverages to drink before, after, or during the workout. It’s not unheard of to substitute an adult beverage for the slice of pizza each round… or drink it in addition!
  • We’ll provide the pizza. Right now only 15 people are signed up… but we know more are coming! Please sign up by 10:00am at the latest so we can be sure to order enough pizza!
  • You’re welcome to bring snacks/dessert to share. Guests are welcome too, but we need to know in advance.

OLY WOD

  • Clean Pull 5×2 (110% 1RM clean)
  • Power Clean 1-1-1-1-1
  •  Snatch pull + snatch (2+1) 5×1 @ 70%
  • 5 rounds for time of: 5 DB hang cleans (70/50#), 10 burpees
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This Post Has 3 Comments

  1. 7:30am

    Vince L – 8rep HPC; 22”
    Greg D – 95; 20”x15 25”x5
    Hannah S – 35 Form
    Jesse S – 65 Form
    Jim D – 65 Form
    Kehl – 185, 44”
    Natalie H – 135; 28”
    Nicole W – 95
    Ricky – 205; 43”
    Sydney – 90; 95×1

  2. 8:30
    Ed 165, 175×4, 39.5″
    Steve 145, 36″
    Sigal 145, 34″
    Ron 185
    John 155×4, 165×1, 31″
    Tom 175, 185×4
    Rocco 155
    Jen C. 103×5, 107×4
    Chris 103×4, 97×5
    Christine 85
    Danielle 95×5, 100×4
    DE 205, 48
    Cindy 🙂
    KTS 125
    Elissa 105
    Tina 75, 80×3
    Nikki 80
    Alexa 125
    Jenn 135, 35

    9:30
    Amanda 85
    Matt 55
    Pat 90
    Jess 100, 30
    Megan form
    Drake 165, 42
    Katy 95, 2×100
    Faith 90
    Shawn 115, 28
    Rach 83
    Barry 130
    PTS 200
    Brooke 55

  3. Pizza Helen!

    Heat 1
    Andrew 18:49 Rx PR!
    Joel 22:55 (G)
    Fili
    Moira
    Jess
    Rocco
    Bob B 21:59 Rx+
    Allison
    Evan
    Nik

    Heat 2
    Robbie
    Tom S
    Heath
    Steve K 21:16 Rx
    Kyle 18:11 Russian
    KTM
    Vollmer
    Daria
    Nikki K
    Lombardi
    Tina
    Jess V
    Smith
    Ricky 12+ Dog
    Sofia
    Mel
    Ceil
    John 20:00 (P band rd 3)

    Heat 3
    Kehl
    Rachael Kehl

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