Split Jerk
1-1-1-1-1-1-1
Cash out:
Coaches Choice:
Coaches Choice:
Bring Sally Up (95/135#) scale according to athletes level and ability
or
As Many Reps as Possible of Split Jerks @ 70% of your 1RM in 5 Minutes
or
As Many Reps as Possible of Split Jerks @ 70% of your 1RM in 5 Minutes
Community Reminder:
All weekend classes will meet in the Annex!
Quote:
All weekend classes will meet in the Annex!
Quote:
“Education is the most powerful weapon which you can use to change the world.”
― Nelson Mandela
Paul bring the whistles I'm comin with the bells!
ReplyDeletethat's 30 squats over the span of about 3.5-4 minutes. The end of the video is the best as even Khalipa decides to stay standing for a few and then everyone drops.
ReplyDeleteSally is a hard woman to please. That was exhausting.
ReplyDelete6 and 7amers, all took on Sally!
ReplyDeleteMike S Form / Sally 45
Justin R 225 / Sally 95
Kim G 95 / Sally 45
King 195 /Sally 115
Lauren M 95 / Sally 65
Peter 175 / Sally 135
Mark C 200PR / Sally 135
Mike C 155 / Sally 95
Nick C 205 / Sally 115
Those guys that took on 135 didn't quite make it to the end, noble effort though! There was a little more standing that the song called for but you guys did a pretty solid job!
This'll start my day good!
ReplyDelete930 results:
ReplyDeleteShawn 45 sally pvc
Jen S 135/sally 65
Aimee 153/ sally 85
Fran 45/sally 15
David 105/ sally 65
Jill 96/ sally 55
Diane 185/ sally 95
Keith 225/ no sally
GG 45/sally 15
Beth 65/sally 65
nice work everyone!
the song for sally is flower by moby.
5:30 Endurance Track workout is taking it to the trail and will not meet at the track.
ReplyDeleteMeet in Valley Forge Park lower main main visitor's lot near the bathrooms and bike rentals trailer at 5:30 sharp so we can head out as a group for a scenic trail run along the river. Of course we'll add in some tempo/pickup runs, all are welcome and I will not leave anyone behind!
Nooners:
ReplyDeleteTori 68#
Rachael 100#
Dave N 135#
All took on sally today - shout out to Rachael who did sally yesterday with the medball and tackled it again today.
Great improvements on the split jerk today. - Remember it's important to set yourself in good posture and create good tension before ever picking up the bar.
Also - shout out to Kate Frome who tackled her first WOD yesterday with fantastic effort!
430 & 530
ReplyDeleteRyan B 345/Sally Rx
Ryan S 165 Sally 95
Megs 125Pr sally 65
Ed 175Pr sally att
Roman 175 sally att
Stasie 85/sally 45
Taryn 125Pr/sally 35
Agam 135/ sally 70
Jason 185pr/sally 115
Mike T 260Pr/sally 135
Arin 120Pr/sally 65
Bre 130Pr/sally 65
Tim H 165/sally 75
Jill 95/sally 45
Anne 90/ sally 15
Fayth 110Pr/sally 45