12.16.2012

W.O.D.12.17.12



Welcome to David C- Learning the OHS!

Overhead Squat
10-10-10-10-10

Cash out:
AMRAP in 5 minutes
5 OHS @ 70% of your 10 RM
10 Burpees

Quote:
“When you find peace within yourself, you become the kind of person who can live at peace with others.” 
– Peace Pilgrim

Results:
Roni 85# / 4rds
KT 85# / 5 rds
Brian D. 85# ROM / 4 rds
Kelvin 95# / 4 rds
Gina S. 75# PR / 3 rds
Rebecca 75# / 3 rds
Pat P. 135# / 3rds
Lauren M 85 / 4rds
Jay E 205 / 3
Peter 125 / 5
Chip 115 / 4
King 125 / 5
Mark 125 / 4
Susan 85/4
Barb Z 37.5/4
David C 35/3
Kara 45/3
Chris T 45/3
Dianne form/2
Aimee 130
Keith 155
Schaefer 185, 4
Flounder 95, 4
Vincent 85, 4
Tim H Form, 3
Luke 75, 3
Manisha 35, 3
Sandy 75, 4
Laura P 105, 4
Gene 165, 4
Cory 65, 4
Roman 105/4
Brian 135/4
Robin 15form/3
Andrew 55form/3
Jason H 125/4
WW 95/3
Olan 95form/4
Becca 42.5/2
Joy 45/4
Tracy 45/3
Alona 35/4
Steph I 40/4
JZ 115/4
Steve M 105/4
Ryan 165/4
Rinat 115/4
Jessie H 45/3
at

8 comments:

  1. Mike T.December 17, 2012 at 7:13 AM

    6am
    Roni 85# / 4rds
    KT 85# / 5 rds
    Brian D. 85# ROM / 4 rds
    Kelvin 95# / 4 rds
    Gina S. 75# PR / 3 rds
    Rebecca 75# / 3 rds
    Pat P. 135# / 3rds

    ReplyDelete
  2. Laura PDecember 17, 2012 at 8:04 AM

    7am
    Lauren M 85 / 4rds
    Jay E 205 / 3
    Peter 125 / 5
    Chip 115 / 4
    King 125 / 5
    Mark 125 / 4

    PS We have a lost wedding ring in the reverse hyper / GHD area from Steve's club on Sunday, if anyone finds it please turn it into one of the coaches! We did some pretty good looking this morning, but you never know when it may turn up.

    ReplyDelete
  3. Laura PappasDecember 17, 2012 at 8:49 AM

    Thanks to Chip who found the wedding ring, Brian its a the gym for you we found it shortly after you left!

    ReplyDelete
  4. Mark CDecember 17, 2012 at 1:15 PM

    @ Laura and 7am-ers: I apologize for the loud "language" violation this morning! Got a little carried away . . .

    btw - I definitely like the combination of strength work and a short met-con. I hope they stay in the programming.

    ReplyDelete
  5. KingDecember 17, 2012 at 1:52 PM

    Mark C - loved the passion - you dropped it on the last of 10 squats loud "language" encouraged.

    ReplyDelete
  6. Paul SDecember 17, 2012 at 6:37 PM

    5:30

    10 rep max, Rounds

    Schaefer 185, 4
    Flounder 95, 4
    Vincent 85, 4
    Tim H Form, 3
    Luke 75, 3
    Manisha 35, 3
    Sandy 75, 4
    Laura P 105, 4
    Gene 165, 4
    Cory 65, 4

    ReplyDelete
  7. Keith BDecember 17, 2012 at 11:31 PM

    6:30

    Conn 115/4
    Borden 115/3
    Faby 135/4
    Denise C 55/4
    Kate C 85/5
    Jess C 85/4
    Jna 50/3
    Kate K 85/4
    Kyle Bry 50vest+10DB/3
    John C 175/4
    Miranda 105/3
    Alison K 85/3
    Francie 35/3
    Big Al 115/3
    Matt B 105/4
    Megs 95/5
    Oleg 145PR/3

    ReplyDelete
  8. Chris P.December 18, 2012 at 8:03 AM

    JZ, you're such a BA

    ReplyDelete