regular
[skill strength] hspu/mu
[power development] power snatch buildup
[power endurance] amrap: 10min(3 power snatch @ 75% of pd + 8 wallball shots, 20/14)
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technique
[skill development] hang power snatch 3-3-3-3-3
[power endurance] amrap: 10min(3 snatch balance, 105/75lb + 8 wallball shots, 20/14)
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happy birthday to Coach Amy!
article the problem with antibiotics
recipe baked butternut squash puree
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Go Banana http://www.youtube.com/watch?v=lhX0-Q6Yv5U
am Technique:
Rebecca: 8
Julian: 11+3
Asif: 8?
Kristi: 8?
Congrats to Rebecca and Julian for graduating from technique!!! Well deserved!
Karen tonight
f**k
@Jared- lol hope she treats you well!
AM RESULTS
Nelson 11
Binoy 9.3
Chad 8
Zeeb 8.1
NickyD 9
Gibb 7
Bob 8
Dude -
Jinny 11.8
Mason 9.10
Randy 9.5
Conti 10
Josh 9.5
Wright 9
Matt 10
DWiz 10.8
Miguel 10
Adel 9.3
Tom -
Greg 9.2
Amy -
JP -
Graco 10
Marianne 8.3
Philip 9
Mercedes 9.4
Brian 8
Ali
Corona 9
Sean 10
nice work morning folks!!
Hey Richard Simmons…you’re about to pop a quad posing there Thunder Stubs.
litte drum sticks, look at those puppies.
From one chronic flexer to another, good work.
3min max burpees: 45
1k row: 3:44.4
(3:44 rest)
1k row: 3:47.0
3x1min planks (1:1 rest)
[power snatch] 205lb
[metcon @ 155lb] 10*
Hahahaha “chronic flexer” hilarious.
Happy birthday Amy!
Ooo another bday…Happy Bday Amy!
110 El Bees on HPS felt good. Really need to embrace the hook grip but my fat thumbs get in the way, another thing to work on.
Happy Birthday Coach Amy!
NOON RESULTS
Eric 8.1
Williams -
Fanti 8
Jaime 8+4
AnnMarie 9
Jacquelyn 9.4
nice moves this afternoon 12 o’clockers!
1. HBD Amy!
2. Philip’s comment wins the week
3. Now we know who “SIMMONS IS OFFICIALLY A PUMA” is, if there were any doubts.
HAPPY BIRTHDAY AMY!!!!
Team W (Wednesday)
Pass all b1 & b2
15min AMRAP – (5 power snatch @65# + 10KTE + 20 DUs) – 6 + 4. KTEs killed my time. Looked even worse than they felt. Skill day.
Anyone incorporate maca powder into their diet? What’s the word?
Lucas, like myself, cannot wear 511s. Such is life.
Happy birthday Coach Amy!!!
I will be in tomorrow bright and early… have a great Wednesday guys!!!
Great doing business with you nooners…
Haven’t worked on my snatch enough/lately, having a problem dropping under the bar #45lbs for this WOD
Thanks for the bday wishes crew! It felt good to spend my bday morn at 312
Power Snatch Development: 115#
WOD: 9+3 Round at 75#
Team TJ
5×3 clean and jerk: 165
4×2: 215
4×10 depth drops @36″: I dislike these
5×3 rounds: 15 cal air dyne + 20 HUD sit-ups
5:45
delaney 10
deke 8+2
bigsteve 5+3
maximum 8+4
lucas 11
jmarie 7+7
jenlee 8+3
grant 10+3
mel 9
karly 8+10
caines
bookman 9+1
size 10+3
fish 9
chuck 8+6
tiddes 8+3
jeb 8+2
ck 9+5
moran 8
justin 7+3
kruse 7
jess —
dell 6
graham 9
boxcar 9
ziad 9
kg 7
shawn 9
maria —
jared —
constantine 9
brad 10+9
wendy 6+3
garms 9
roxana 9
special k 8+2
sullivan 12
avs 9+3
gams 7+3
beastmode 9
daryl 8+4
jdubs 8
storer 8+3
Technique:
Eric
Adel
Amanda
Maura
Joe
Clayton
Svetlana
Joey
Ryan
Charlie
I neglected to write my score up, so 5+5.
HAPPY BIRTHDAY COACH AMY! !!
Power snatch – 130
WOD – 9+3 @ #100
Power snatch: 105#
Wod: 8+4 @ 80#
Happy Birthday Amy!
powersnatch 1RM was 60#
WOD- 9 rounds at 45#
Need to work on my form.
Power Snatch: 145#
WOD: 9 rounds even @ 105#