5.09.2012

W.O.D. 5.10.12

 Mike P- prepping for the squat clean
 Mark C hits is first Rx....ever!
ouch, those extra 5 pounds make all the diffence!!!! 

packed house at the nooner and 4:30!

For time complete:

200 Meter Run
21 Squat Clean Thrusters (95/65#)
400 Meter Run 
15 Squat Clean Thrusters (95/65#)
800 Meter Run 
9 Squat Clean Thrusters (95/65#)

Coaches Note:
The bar must come from the floor on each rep, hip crease must be below the top of the knee in the bottom of the squat and a full lock out and active shoulder at the top of the rep.

Quote:
"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
-Dale Carnegie

Results:
Roni 16:03@63
Paul 10:21 sub deads@225
Chris A 12:15@85#
Bob W 15:30 1st Rx :)
KT 12:06@65
King 13:22 Rx
Rebecca 13:48@55
Nina 12:10 Rx
Todd B 16:09 Rx
Chris NZ 13:31 Rx
Peter 14:21 Rx
Chip 16:52 Rx
Heather 16:21@55
Lauren M 20:35 Rx
Pooch 14:39@70
Robin 19:10 @45
Chris A 18:28 @65
Byrnsie 15:49 Rx
Bob 15:20 Rx
Peterson 17:04 Rx
TP 10:45 Rx
Stasie 21:33 @40
Lisa C 19:22 @50
Mike P 14:55
Jeff 15:49 @75 Row
Mark C 18:37 1st RX!
Mark B 15:10 @65 Row
Sarah W 21:42 @45
Mike W 16:24 @85
Christina 17:14 85#
Tyler 14:53 85#
Vinnie 16:23 35#
Kate C 11:49 RX
Jen Sch 19:18 45#
Luke ouchie 20:00
Melissa 18:07 45#
Becca 19:25 55#
Faby 12:57 RX
Ryan 16:17 85#
Justin 13:48 RX
Lam 19:18 RX
Ken 21:34 65#
Travis 16:28 RX
Aimee 12:25 RX
Paul 12:46 RX
Gabe 13:52 RX
WW 18:17 65#
Sharon 19:40 55#/Row
Steph 16:53 RX
Kyle 22:31 (Airdyne/15#)

9 comments:

Mike P said...

Woot!

Sooki said...

this looks like fun. see you at noon, Aimee.

TP said...

6/7am

Roni 16:03@63
Paul 10:21 sub deads@225
Chris A 12:15@85#
Bob W 15:30 1st Rx :)
KT 12:06@65
King 13:22 Rx
Rebecca 13:48@55
Nina 12:10 Rx
Todd B 16:09 Rx
Chris NZ 13:31 Rx
Peter 14:21 Rx
Chip 16:52 Rx
Heather 16:21@55
Lauren M 20:35 Rx
Pooch 14:39@70

Mike and Sarah Worth said...

This looks awesome and scary all at once! Can't wait to power through this one at noon. See you all there!

TP said...

Any KOP athletes that want to do a hill workout, I'll be coaching one at 6pm at Valley Forge Park meet in lower lot, tonight. This is free and open to all levels as part of the lulu run club.

Keith B said...

Noon results

Robin 19:10 @45
Chris A 18:28 @65
Byrnsie 15:49 Rx
Bob 15:20 Rx
Peterson 17:04 Rx
TP 10:45 Rx
Stasie 21:33 @40
Lisa C 19:22 @50
Mike P 14:55
Jeff 15:49 @75 Row
Mark C 18:37 1st RX!
Mark B 15:10 @65 Row
Sarah W 21:42 @45
Mike W 16:24 @85

Vinny said...

4:30pm

Christina 17:14 85#
Tyler 14:53 85#
Vinnie 16:23 35#
Kate C 11:49 RX
Jen Sch 19:18 45#
Luke ouchie 20:00
Melissa 18:07 45#
Becca 19:25 55#
Faby 12:57 RX
Ryan 16:17 85#
Justin 13:48 RX
Lam 19:18 RX
Ken 21:34 65#
Travis 16:28 RX
Aimee 12:25 RX
Paul 12:46 RX
Gabe 13:52 RX
WW 18:17 65#
Sharon 19:40 55#/Row
Steph 16:53 RX

Aimee Lyons said...

Congratulations to Melissa S on her first kipping pull-ups!!!

Sooki said...

oh lordee... that 5 lbs was a game changer. not sore yet so maybe throwing on that extra weight was somehow a good idea