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Wednesday May , 2012

 

 

Why would you Kip before you deadhang?

http://whole9life.com/2009/03/got-pull-up/ 

W.O.D.

A) Press 5-5-5 65%, 75%, 85% of 90% 1 RM; Rest 2-3

B) Ring Dips @ 20X0; x 10; Rest 2 Minutes between; x 4 sets

Movement Prep

5 Rounds for time:

  • 10 KB Snatch 55#/35# from the deck (5 each hand)
  • 10 KB swings 55#/35# 
  • 10 Box Jumps (24”/20”)

——————————————————————————————————————————————————————————

Name METCON
Nick  9:26:
iJaesin  8:30:
Mayur
Kimi 7:39:
Liz  7:56:
Seth 9:07: Rx
John 7:40:
Jesse  8:28:
Aaron 8:47:
Larry 9:59:
Lisha 9:29:
Melissa 7:42:
Sara  6:59:
Sharon 9:04:
Cindy 5:43:
Tony  8:04:
Jason 9:23:
Keith 8:45:
Dave 10:02Rx
Javier 9:20:
Cynthia  7:37:
Laura M. 6:43 Rx
Amy 8:04:
Yaisa 8:12:
Julie 7:57:
Laurie  8:08:
Scott 7:20:
Michael 6:54: MOD
Melissa 8:15: MOD
Dimetry 7:44:
Gina 7:42:
Kim 6:33:
Cindy B. 7:00:
Tara 7:36:
Julie D. 7:47:
Lynn 8:42:
Tracy 7:53:
Trey 8:02 Rx
Amelia 6:48
Mike K. 10:32 30#
JoDee ‘6:55
Snow  
Jim 7:03 35/55#
Justin 7:28
Christina 6:44
Zac 6:48
Galo 6:15 35/55#
Tay 6:32 Rx
Erica 6:52 15/35#
Nicolle 7:22 30#
Travis 6:20 Rx
Whitney 6:52
Wendy 6:55
Pilar 7:09 30#
Jason D. 6:24 35#
Birgit 7:07
Cory 6:51 35#
Natasha 6:30
Jeff 6:36

 

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