1.25.2015

W.O.D. 1.26.15












21-15-9
Chest to Bar Pull-ups
Shoulder to Overhead (65/95#)
(7 minute cap)

rest 5 Minutes

21-15-9
Toes to Bar
Power Snatch (65/95#)
(7 minute cap)

Coaches notes:
Your score will be configured as one of the two below:
6:05/5:29
or 
7:00 cap 36 reps/7:00 cap 40 reps
If you finish prior the 7 minute cap you have earned some extra rest....

Quote:
“Remember happiness doesn’t depend upon who you are or what you have; it depends solely upon what you think.” 
 -Dale Carnegie
at

7 comments:

  1. Tim PJanuary 26, 2015 at 9:07 AM

    6/7an

    Jason L 7min cap 76 reps(11c2b), 7min cap 46 reps
    King 5:38 Rx, cap 70reps

    Carrow W 6:20(15#), 5:30 (scaled)
    Matt A 4:03 Rx, 6:50 Rx
    Alison 4:55 Rx, 7:00time just made it
    Luther 6:20 scaled, cap 68reps scaled
    Nick C 5:51 Rx, cap 63 reps Rx
    Peter W 6:36 Rx, cap 72reps Rx
    Jeff B 5:53 Rx, cap 59reps Rx

    ReplyDelete
  2. Aimee LyonsJanuary 26, 2015 at 12:32 PM

    9:30
    Darcy 6:50 45band/72 reps
    David 47 reps 53/band, 61 reps
    Chris T 6:27 35/band, 6:37 ambit
    Diane 6:11 65, 67 reps
    Jessie 5:52, 53 band, 65 reps
    Fran 5:03, 25#/band, 6:46
    Jill A 57 reps, rx, 46 reps rx
    Manisha 72, 45#/band, 49 reps
    Alejandra 6:45, 33#band, 58 reps
    Jackie 84 reps, 65#, 57 reps
    Rich A 4:19 rx, 83 Rex
    Barb 6:10 53/band, 58 reps
    Kara 6:40 35#/band, 6:53
    Beth R. 6:28, 37#band, 66 reps

    ReplyDelete
  3. CFKOP iPad January 26, 2015 at 1:08 PM

    Express
    Alona 6:46(rom)/cap50(rom) 65
    Jen s. 5:37(bnd)/cap57(rom) 35
    Rebecca 6:56(bnd)/cap32(knee raise)35
    Denise 6:50 (bnd)/cap44(knee raise) 53

    -steph

    ReplyDelete
  4. Mike T.January 26, 2015 at 3:57 PM

    Mike T. (Home Gym) 4:30/6:49 Rx

    That was a grip killer......

    ReplyDelete
  5. Keith BJanuary 26, 2015 at 7:52 PM

    6:30

    Seshu 6:22 band/57@75
    Patrick L 52 band@53/42&35 hang
    Colton 77 band@65/52@45
    Borden 6:20 regPU@75/66@75
    Ryan A 74regPU/69 hang

    ReplyDelete
  6. Aimee LyonsJanuary 26, 2015 at 8:26 PM

    Nice job Mike T!

    3:30
    JZ 5:44 65#/chin, 53 reps
    Fayth 6:23 53/band, 6:54 situps/45
    Steph C 5:15 45/band/73 reps
    Olan 78 reps Rx/60 rx
    Josh 6:51 rx, 72 @75#
    Mike C 72 95#/band, 53 95#(rom)
    Sharon 78 45#/band/59

    4:30
    Justin R 86 reps rx, 58 rx
    Brian T 54 reps 65/pull-attempts 37 @45#
    Laura 6:18 rx, 72 rx

    ReplyDelete
  7. Aimee LyonsJanuary 26, 2015 at 8:28 PM

    5:30
    Jill C 53 reps, 65#pull-ups/37
    Cline 88 65/band, 61
    Matt 5:50 DB/rr, 6:53
    Dave S 80 rx, 48 reps
    Patrick 6:59 rx, 67 reps
    Carleena 6:55, green 45#, 72 reps
    Britt M 52 63#/band, 62 reps
    Mical 60 65#/pullups, 41 rx
    Rachel 6:15 pullups 65#/66 GHD 65#

    ReplyDelete