Daily WOD – Nov 24, 2018

Frank N. locking out a deadlift!

“Grace”

30 power clean and jerks for time (135/95)

WOD Notes:  This is a very short benchmark metcon designed to be sub 5 minutes.  Choose a weight that is challenging but does not make you risk failure.  Compare to 180514.

Community Notes:  Happy Birthday Ed! And Happy Belated Birthday to Julie (Friday)!

OLY WOD

  1. 3 position snatch 1-1-1-1-1
  2. Snatch pull from deficit (5×2, 90% 1RM snatch)
  3. Grace
  4. 3x rear delt flies (12 reps), plyo push ups (8 reps), box jumps (4 reps)
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This Post Has 4 Comments

    1. Keep it anabolic, bro

  1. Results:
    7:30
    John 1:30 Rx UB
    Keith 3:09 (75#)
    Craig 2:44 (95)
    Greg 4:40 (60, cleans)
    Robin 🙂
    Faith 4:16 (55)
    Josh 2:03 (85)
    Alexa 4:26 (85)
    Nicole 3:57 (75)
    Murray 2:14 Rx :23 PR!
    Dan E> 2;06 Rx
    Kyle E. 3:09 (15UB, 95#)
    Erik 3:45 (105)
    Franco 3:35 (115) PR!

    8:30
    Daria 6:04 (65)
    Drake 2:44 (95)
    Tina 3:16 (65)
    KtS 2:57 Rx
    Vince 4:41 (Bike 10 cal, 25# DB thrusters)
    Zach 1:46 (95)
    Frank W. 3:22 Rx
    Christine 3:34 (66)
    Pat B. 3:45 (115)
    Matt D. 2:44 (35)
    Nik 2:25 Rx
    Danielle 4:11 (75# PR!
    Lombardi 4:36 (85)
    Nikki K. 3:39 (65)
    Vollmer 33:55 Rx
    Jenn 2:31 Rx
    Ed 5:28 Rx
    Jimbo 3:09 Rx PR!

  2. 9:30
    Steve K 3:43 (115)
    Tobin 3:17 (65)
    Rocco 4:43 (115)
    Jim 3:19 (95)
    Robbie 2:31 Rx
    Kyle 4:05 (135 PC)
    Elissa 3:49 Rx
    Rey 2:58 (85)
    PTS 3:12 Rx
    Chris M 3:28 (115)

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