4.04.2018

W.O.D. 4.5.18


 Join us on Saturday April 7th at 11:00 am for our FINISH CLINIC
It is essential in Olympic lifting to FINISH! 
Finishing properly is how we drive the bar UP (not out) in the Olympic lifts!  Increase your understanding of how vertical drive is accomplished in the snatch, clean and jerk. Learn drills to help you translate what you have learned into your lifts 

 CLICK HERE to sign up today.

  $5 for members/$25 for non members.

 5-1 of each Couplet:
Ring Muscle Up + Clean and Jerk (155/225#)
Rest 2:00 Minutes
Squat Snatch (105/155#) + Bar Muscle Up

Score is total time including rest. 
Athletes can start with either couplet.

Community Notes:
Join us from 11AM to 1PM on Sunday (4/8) for OPEN GYM with Coach Rachel. 
and...
Join us from 3-5 PM on Sunday (4/8) at "Get Air" (555s Henderson Rd) for an outing...bring your friends and family!

Quote:
“It is never too late to be what you might have been.”
—George Eliot

Photos:












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12 comments:

  1. Justin CampanelliApril 5, 2018 at 10:27 AM

    6 am:

    Jermey D: 15:00 C+J for both, 135. Strict pull-up
    Kevin N: 14:10, Clean and press+ring row, 35#
    Kevin B: 19:26, 115 s. 145 C+J Jumping RMu
    Laura S: 16:55 65 sn, 85 CJ banded pullup, transtitions
    Laura A: 21:03, 85 sn BMU attempts, 115, Dips / false-grip row
    Dana: :) 10-5 cal bike 5-1 strict pull up 10-5 cal bike 5-1 strict dip
    Mark S:: 15:35 115 sn 145 CJ C2b, Transitions+dips

    7am:
    Kevin L: 22:15 45sn, 95CJ, BMU Att. Jumping MU
    Megan O: 27:43 RX sn, 143 CJ, BMU attempt (4 completed) hip to ring+ transtion
    Megan N: 15:17, 43 SN, 65CJ, MU transitions, Pull-up
    Alex B: 13:33 45 sn, banded pu, 75 cj RR
    Neil: 16:16, 95 SN, 185 CJ, MU transitions, C2B
    Raj: 18:41 95 sn, 135 CJ, transition, Pullup
    Joe C: 25:05 DB snatch (70) DB CJ: 45, RMU attempts
    Kate: 22:08 75 sn 105 CJ mu transition, bmu banded
    Anna C: 16:58 60 sn, 70CJ ring row, pull up

    ReplyDelete
  2. CFKOP iPad April 5, 2018 at 12:28 PM

    930
    Connie 15:32 (75/trans/35 pwr/ band pu)
    Olan 21:59 (175/135, mua)
    Ina 16:05 (65/35, ring trans, pu)
    Manisha 24:32 (rmua, 85,55 hang, band and hip)
    Suzanne 17:00 (80/55, trans, bmua)

    ReplyDelete
  3. JennaApril 5, 2018 at 12:31 PM

    8:30am
    Steph V 17:47 (95/115, band pull up x2)
    Jenna 15:46 (1st part only, 125#, 1 MU per round)
    Aimee 23:35 rx
    Cate K 26:04 (145 c+J)

    ReplyDelete
  4. Aimee LyonsApril 5, 2018 at 3:35 PM

    12:15
    Lee (thanks for dropping in) 185/135, 11 Ring MU
    Carl 27:02 165/95#
    Pam 25:56 RMUAttempts/145# C&J (Rx)
    JP (Clean and Jerk + Ring MU ONLY) 19:10 215#
    Rich A 34:29 (ROM Jerk; Rx weights and gymnastics)
    Gordy 26:17 156#/ 6/3/2/1/1/1 Ring MU (101 Snatch)
    Meredith 24:05 95#/Trans + dips/ 75# + PU
    Dave H 34:05 (3 ring MU) (4/3/2/1/1 Bar MU) (225/155)


    ReplyDelete
  5. Aimee LyonsApril 5, 2018 at 3:36 PM

    Masters
    15 Minute AMRAP
    Wallball
    Push-up
    KBS
    (ladder up 3..6..9..12..15..18..21..)

    Barb Z 221
    Barb C 208
    Dad 213
    Mom 215
    Russell 165
    Anne B 215
    Terry 225

    ReplyDelete
  6. JennaApril 5, 2018 at 5:37 PM

    430
    Donna 13:33 (95/55) trans/ dips pull ups
    Alicia 22:20 (85/115, 2/1/1/1/1 ring mu)
    Keith 20:27 rx
    Jilla 21:50 rx
    Remer 24:46 (145 snatch)
    Karen m 16:30 (85/75, c2b att, trans/ dips)
    Nicole m 16:59 (85/65, c2b att, trans/ dips)
    Jess a 16:08 (85/35, trans/ kips)
    Kate s 16:51 (95/75 trans/ dips/ c2b)

    ReplyDelete
  7. JennaApril 5, 2018 at 6:57 PM

    530
    Anne bo 14:40 (35/55, trans/pu)
    Flounder 19:15 (trans/pu, 145/95, sc)
    Kyle- ouchie
    Kat 25:03 (70/45, pu/ trans, band/ dip)
    Shawna 20:45 (75/105, band, c2b/ trans)
    Steph c 19:40 (85/65, kip swing)
    Kelsey 17:01 (125/95, trans pu)
    Fayth 19:00 (65/95, trans/ dip, pu)
    Matt e 19:17 (115/185, trans, c2b)
    Jeff 17:35 rx
    Braden 23:40 (115/85)
    Alona 21:00 (65,95, band bmu, trans)
    Joe s 21:50 (185/135)
    Randy 19:26 (135/85, band mu, trans, c2b, 1st bar mu)
    Brian z 17:10 (135,85, 2 ring dips+ trans)

    ReplyDelete
  8. UnknownApril 5, 2018 at 8:20 PM

    I think I meant to say I RX the Reps. Def not the weight. Haha. I was at 205/135.

    ReplyDelete
  9. GorfyApril 5, 2018 at 9:26 PM

    I had 3/2/1/1/1 ring MU’s, not 6/3/2/1/1/1. Total of 8 ring MU’s - Gordy

    ReplyDelete
  10. Aimee LyonsApril 5, 2018 at 9:48 PM

    I really #nailedit on recording results... Sorry Dave and Gordy...that's what happens when you are almost 40...haha!

    ReplyDelete
  11. Jillian ArchibaldApril 5, 2018 at 9:48 PM

    6:30
    Dani A. 19:43 90/70/PU/tran+dip
    Jen C. 19:38 135/105/bandBMU/JRMU
    Mariana 15:51 85/65/C2B/JRMU
    Caitlyn B. 17:35 95/75/PU/tran+dip
    Caitlin O. 21:02 85/65/PU/tran+dip
    Ryan M. 15:54 185/115rom/JMU(both)
    Andrew M. 15:23 205(C&J)
    Micah 13:10 135/135rom/PU/tran+dip
    Mark C. 19:19 185/95rom/JMU(both)
    Michael C. 18:58 125/85/BMUA/tran+dip
    Anvesh 18:40 115/65/bandPU/tran+dip

    7:30
    Dan M. 23:50 weights?? MUA (1 RMU, 3-4 BMU)

    ReplyDelete
  12. UnknownApril 6, 2018 at 8:25 AM

    145 C&J and 95 snatch (ROM) :)
    -Dan M

    ReplyDelete