3.30.2021

W.O.D. 3.31.21



 Join us on Zoom...

6 AM 
https://us02web.zoom.us/j/808492185 
Meeting ID: 808492185
zoom password 321go

12PM
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go

Establish your 1-rep-max deadlift 

 Then, with a barbell loaded to 50 percent of your max deadlift: 
15 squat cleans for time 
12 squat cleans for time 
9 squat cleans for time 

Rest as needed between each set. 

Your score is your max deadlift load and times for each set of squat cleans.

Community Notes:
Spring is HERE, it's time for a SPECIAL OUTDOOR TEAM WOD at the Lyons Den!

9AM and 11 AM on Saturday at...555 W BEIDLER RD, KING of PRUSSIA

$20 drop in for non-members!

Quote:
 “Don't devalue yourself, you are the world's most precious stone.”
 ― Michael Bassey Johnson
at

5 comments:

  1. Aimee LyonsMarch 31, 2021 at 10:33 AM

    9:30
    Pam G 250 3:00|2:25|1:47 rx
    Dana H 265 3:50|:58 (135#)|2:4 1 rx
    Subhan 275 3:35|4:01|:58 (135#)
    Jill H 235 3:45 (12 reps)|3:06 (9 reps) | 1:57 ( 6 reps) (105#)

    ReplyDelete
  2. Dana HazardMarch 31, 2021 at 11:53 AM

    Dana H 265 3:50|3:15|2:41 Rx

    ReplyDelete
  3. Aimee LyonsMarch 31, 2021 at 1:04 PM

    Geoff 375 2:22/ 1:35/ 1:04 (115#)
    Colette 305 1:38/1:07/ :23 (125#)
    Jerry B 315 :)
    Natalie Dr. 245 1:56/1:27/ 1:04 rx
    Jess S 195 1:45/ 1:22/ :46 (65#)
    Jess D 153 PR! 3:15/1:45/1;15 (53#)
    Jonathan B 425 PR 3:02/ 4:00/ 3:00 (185#)
    Meredith H 275 PR 3:01 2:23 / 1:45 (95#)

    ReplyDelete
  4. ManishaMarch 31, 2021 at 10:34 PM

    6a
    Mark S 315 2:27/1:50/0:55 (135#)
    Kate C 225 4:23/2:40/1:29 (105)
    Julia C 215 2:59/2:09/1:11 Rx
    Mak 285 3:17/2:11/1:07 (125)
    Lea 325 PR! 2:25/2:09/1:29 (125)
    Dan L 335 PR! 3:50/4:10/2:50 (135)
    Mike Mel 405 2:00/1:42/1:20 (205) Rx
    Max 275 2:03/1:53/1:04 (135) Rx
    Aimee 240 2:12/1:22/0:46 Rx
    Cate K 220 3:57/2:58/1:50 Rx
    Ben B 405 1:58/1:56/0:57 (pwr, 165)
    Sean F 315 1:29/0:57/0:27 (185)
    Danielle 205 =) (115)
    Jamie S 325 4:00/2:46/1:41 (145)
    Greg 305 PR! 2:26/2:39/2:00 (Rx)
    Susan 195 2:53/2:02/1:28 (85)
    Manisha 205 5:20/3:38/3:12 (85)

    ReplyDelete
  5. JennaMarch 31, 2021 at 10:36 PM

    430
    Dana D 225, 4:05/ 3:03/ 2:11
    Clara 135, 2:48/ 2:17/ 1:50
    Keith 418, 3:41/ 3:12/ 2:01
    McHugh 315, 8:00/ 16:30/ 27:00??? 157
    Mike Mit 315
    Grace 215, 3:00/ 2:19/ 1:22 (90)
    Joe S 315, 2:49/ 2:22/ 2:07 (185)
    Randy 385, 5:52/ 5:40/ 4:37 (185)
    Meg O 250, 3:50/ 2:53/ 2:16 (125)
    Chris D 165
    Olan 385, 2:45/ 2:10/ 1:22 (135)
    Kevin H 480, 4;38/ 3:18/ 2:40 (185)
    Renee 180, 1:46/ 1:23/ 1:03 (75)
    Mike C 285, 3:34/ 2:24/ 2:33 (125)
    Kevin B 305, 2:20/ 1:56/ 1:11
    Sam Bo 500, 3:40/ 2:50/ 2:13 (275)
    Yex 225, 2:04/ 1:54/ 1:35 (95)
    Roberto 365, 3:47/ 2:55/ 1:53 (135)

    530
    Danielle C 190 pr! 4:57/ 3:54/ 220 (75)
    David A 305, 3:52/ 2:57/ 1:58
    Gia 210 pr! 2:48/ 1:58 (85)/ 1:48 (95)
    Michelle 155 pr! 3:27/ 8:42/ 12:36 (70)
    Ryan P 425 pr! 3:41/ 3:11/ 2:54 rx
    Rich A 475, 4:52/ 3:00
    Megs 210, 2:00/ 1:30/ :55 (90)
    Bhargav 240, 3:44/ 3:29/ 3:11

    ReplyDelete