7 Rounds for time of:
7 Strict Handstand Push-ups
6 Knees to Elbows
5 Hang Power Cleans (95/135#)
rest 3:00 minutes after the WOD
then...
take 10 Minutes to build to a heavy 1 RM Hang Power Clean
Coaches Notes:
Record total time for the 7 rounds and total weight on the Hang Power Clean.
Advent Day 10:
Max Burpees in 3:00 Minutes
Quote:
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
- Confucius
7 comments:
5:16/6a
Holly F 10:56 (75/20# Seated DB press, 100#)
Mark S 11:33 (3ab, 135#)
Jeremy D 11:30 (35# DB 205#)
Mike S 12:54 (95/25# Seated DB Press, 140#)
Laura S 13:52 65/2ab+3abm/KR 95#)
Jamie S 10:52 (2ab, 160#)
Dana D 8:10 (2ab 125#)
Evie 9:00 (2ab, 165#)
Yex 9:12 75#/2abm, 120#
Colin 14:22 115#, 175#
Kevin b 9:07 (2ab/115#, 185#)
Meg O 5:27 V-Ups 165#
Anson 10:18 105#/2ab, 185# PR!
Jason 10:29 95#/35# Seated DB Press/Floor K2E, 200#)
Mike P 11:38 (1ab, 225#)
9:30a
Shawn 12:36 (2ab/115#, 165#)
Jackie 9:32 (85#/3ab/ROM 150#)
Mary H 9:36 (75#/3abm/ROM 125# PR!)
Em 9:38 (75/3abm/ROM 105# PR!)
Dianne M 13:40 (55/15# Seated DB Press/KR 85#)
King 12:47 (1abm, 195# PR!)
Manisha 13:20 20# seated Db press/75#, 110# PR
Aimee 6:14 rx/ 155#
Jenna 11:42 rx/ 170#
Cate 7:01 rx/ 160#
Express
Matt To 12:20 (rom hspu, 110#) 145#
Carl B 9:48 rx/ 245 pr
Tim H 16:00 (115, stink bug, kr)/ 185#
Pam G 11:43 (3ab)/ 155
Theresa L 11:10 (1ab)/ 135
Joe C 12:08 (stink bug)/ 215
Beenash 14:50 (65, stink bug)/ 90
Jeff B 11:01 rx/ 225
John Mc 11:24 (115, ghd, single arm press 35#) 170
Subhan 10:42 (2ab) 185
Dana H 11;51 (4 strict) 150 pr
Britt 14:54 (2ab) 120
Bridget 13:29 (1ab) 135
Kevin H 10:45 (115, 2ab, step ups)/ 210 pr
Rich A 11:11 rx/ 265
Pete D 12:47 (single arm press 35) 175
Masters
5 rds
7/10 cal row
7 hang power cleans
7 push ups
7/10 cal row
2:00 rest
Dad 20:11 (73)
Cathy 21:33 (35)
Anne b 21:33 (63)
Villanova
Kira 7:53 rx/ 145 Pr
Tyler 10:01 (3ab)/ 245 Pr
Cate 9:26 (2ab, kr, 75)/ 115
Julie 11:25 (53, push rom, kr)/ 75
Alfred 10:48 (95, sb)/ 175 Pr
Albert 12:53 (3ab)/ 195
Hannah 9:27 (85, push up, kr)/ 125 Pr
430
Lea 10:07 push up/ 165
Jilla 10:13 (1/2 push up, v up)/ 155
Keith 11:30rx/ =)
Siva 12:48 (kick up, sb, 95)/ 115
Adam 10:25 (2ab, 115)/ 185
Sam b 8:53 (1ab, rom)/ 205
Larissa 9:09 (55, 2ab)/ 80 Pr
Donna 8:47 (75, kr, sb)/ 125
Roberto 13:11 rx/ 195
Micah 16:08 rx
Marco 8:59 rx/ 180
Jonathan 14:37 (1ab)/ 195
Marissa 11:34 (2ab)/ 165
Jill h 8:29 (75, 3ab)/ 130 pr
Sydney 10:47 (65, 3ab, kr)/ 133 Pr
Olan 11:55 (115, 3ab)/ 185
Alex B 7:50, 2ab mat, ROM K2E,deadlifts, 170 back squat
5:30
Andrew M. 7:34 rx/235
Jeff P. &;45 rx/275 PR!
Randy 13:39 (2ab)/205 PR!
Joe S. 13:37 (1ab/most K2E)/265
Dave H. 11:20 (2an)/225
Jen C. 8:35 (2ab/rom K2E)/165 PR!
Erin M. 9:09 (2ab/most K2E)/125
Natalie 9:54 (2ab)/140
Shawna 10:53 (20#seated press/v-ups/75#)115
Lauren H. 9:39 (rom/3ab) 195 PR!
6:30
Braden 9:45 (2ab)/205
Matt E. 11:06 (KR/seated press 40#)/235
Josh S. 11:10 (most k2e)/255
Cory 10:34 (3ab/2ab)/205
Chris L. 11:11 (1ab/95)/185
Jess S. 11:14 (3ab/rom/60#)/95
Jess M. 7:58 (2ab/KR/75)/125
Steph M. 8:39 (2ab)/115
Steph C. 8:17 (65/3ab/rom)105
Bhargav 9:37 (75/seated press/KR)/125
Mae 9:34 (35/seated press 20#/KR)/85
Chak 9:45 (3ab/95)/175
Anna: 9:04 65, 95#
Mack: 7:35 4 shspu, k2c, 155
DG: 8:30 ROM K2E, snake pu, 165
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