January 15, 2015
W.O.D.
A.
Power Clean Complex
1 From The Floor, 1 From The Hang
1-1-1-1-1
B.
Elizabeth
21-15-9
Cleans
Ring Dips
Party Tonight At 6:30pm Bring The Whole Family!
Advanced Training
5 Overhead Squats/9 Toes To Bar/9 GHD
5 Overhead Squats/12 Toes To Bar/12 GHD Sit Ups
5 Over Head Squats/15 Toes To Bar/15 GHD Sit Ups
5 Overhead Squats/18 Toes To Bar/18 GHD Sit Ups
5 Overhead Squats/21 Toes To Bar/21 GHD Sit Ups
This Is Not For Time But Minimize Rest Times
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9 Comments
Up to 130 for power clean complex- pr on hang!
10:08- purple band. Stupid ring dips.
Happy Friday
95# from the floor.
85# from hang.
8:56 purple band.
Good to see you Sarah. It’s Friday!!!
A: 185#
B: 7:27 @ 135# and red band
Full week for the first time in over a month. Finally feeling some what normal again albeit sore. Good program this week Jamin.
A: 85#
B: 8:45 55#, red band
A. 125 muscle clean/muscle hang
Then got 135 muscle clean.
B. 16:19 rx each ring dip one at a time
C. Done 65#
A. 245# no hang on 255#
B.5:05 Rx
C. done @185#
Great times tonight at Game night!!
Great Job Today Everyone!!!Game night was great, thank you Mason and Jamin!!!
A. 95# from the ground 90# hang
B. 11:15 @75#/red band
245 on the complex and 4:56 on Elizabeth