10.26.2020

W.O.D. 10.27.20

                                                










 


Four - 6 Minute Rounds:

Minutes 0 - 6
Run 400 Meters
Build to a 7 RM Power Clean
(record total weight)

Minutes 6-12
Run 400 Meters
Build to a 5 RM Power Clean
(record total weight)

Minutes 12-18
Run 400 Meters
Build to a 3 RM Power Clean
(record total weight)

Minutes 18-24
Run 400 Meters
Build to a 1 RM Power Clean
(record total weight)

Coaches notes:
Athletes should be able to take two to three sets for a max weight in each 6 minute round. Record totals for each round...weights should increase each round. 

Quote: 
"We must all learn not only to not fear change, but to embrace it enthusiastically and, perhaps even more important, encourage and drive it." 
– Tony Hsieh

8 comments:

Jenna said...

6am
Josh Mc 155/185/195/215
Subhan 145/165/175/195
Danielle G 130/140/150/155
Jamie Sp 135/145/155/165
Mark Sp 145/165/185/215
Mak 125/140/150/170 (2 min runner)
Rahmon 125/145/155/175
Kevin B 145/165/185/200
Kate C 115/130/135/145
Julia 105/115/125/150
Greg A 145/165/185/195
Mike Mel 165/185/215/245 pr

Manisha said...

7a Zoom
Anna C 75/85/95/100 (PR!)
Kevin M 95/95/95/95
Cherie (# of PC/rd) 11/20/35/38 18#DB

Jenna said...

Zoom
Geoff 135/0/175/180

Jenna said...

Aimee 125/0/135/140
Cate 0/125/140/145

930
Brian h 185/225/235/245
Jeff b 185/235/250/265
Jill h 95/105/115/120
Jackie h 115/130/140/150 (walk 200m)
Shawn w 145/165/185/185
Mary h 95/ 110/ 110/ 130 Pr (300m)
Susan a 85/95/105/0

Jenna said...

12pm
Jess a 135/169/170/200 (deadlift)
Rich a 198/ 231/ 253/ 282
Colette 125/ 140/ 155/ 173
Carl b 165/ 205/ 220/ 235
Pam g 125/ 140/ 150/ 155
Ana c 103/ 123/ 143/ 153
Matt tax 100kg/ 0/ 0/ 120 kg
Chris l 143/ 153/ 163/ 178
Jess s 85/95/0/105
Pete d 125/135/155/180

Jenna said...

Masters- deadlift
Terry 103/122/143/163 (500m row)
Kathy 92/102/122/122 (400m row)
Anne b 113/133/143/173 (450m row)
Gordy 255/ 285/ 325/ 355 (400m run)
Alan 120/150/180/230 (500m bike, 4min interval)

Jenna said...

Nova
Tyler 195/22/5245/265
Cate 85/105/120/135 Pr
Julia 75/85/90/95
Alfred 115/135/185/215 pr

Jenna said...

430
Micah 185/215/0/255
Keith 205/225/235/275
Randy 155/185/205/225
Olan 155/165/185/205
Meg O 125/135/145/150
Karen Mal 125/145/155/160
Tunde 75/85/100/125
Donna 95/110/135/135
Jess M 65/65/75/115
Natalie Dr. 120/135/145/165
Mae T 75/85/85/93
Laura S 85/95/0/100
Manisha 85/95/105/110 pr!
Alana 70/90/90/105
Kevin H 165/185/210/235
Raj 135/155/165/190
Remer 175/195/225/245
Sal 75/95/115/165
Matty Bo 165/185/205/225
Joe S 185/225/245/275

530
Bridget 125/140/160/ 180 pr
Alex 35/45/55/65
Kayla 35/35/45/45
Ryan P 185/215/235/255
Nick C 115/135/145/155
Bhargav 115/135/145/150
Roman 45/65/75/75
Elina 35/45/55/65
Coln 135/145/155/165
Ben B 145/175/ =]/ =]
Laura S 70/85/90/95
Johnathan B 165/175/195/205