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Friday, September 4 2015

Posted by Mandee on September 3, 2015   |   21 Comments

Rachel

 

 

WOD:

A. Olympic Lifting:

EMOM x 5 minutes:  1 Squat Clean and 2 Jerks

reset/rest 2 minutes

EMOM x 5 minutes:  1 Power Clean to 1 Hang Squat Clean and 1 Jerk

reset/rest 2 minutes

In 5 minutes, build up to a tough Squat Clean & Jerk

B. Sprint Rounds: For Time:

5 hang power clean 135/95   (55 and over 95/65)

1 rope climb 15′  or 5 pull-ups

5 shoulder to overhead 13/595  (55 and over 95/65)

1 rope climb 15′ or 5 pull-ups

5 hang squat clean & thruster/shoulder to overhead

1 rope climb 15′ or 5 pull-ups

rest 2 minutes and repeat 2 more times for a total of 3 rounds

 

Check out Mason Dixon’s menu for next week! Sept 7

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21 responses to “Friday, September 4 2015”

  1. Mandy G says:

    Rachel! Perfect pistols, girl!!

  2. Carson says:

    I don’t wanna do five shoulder to overhead at 595#! 😉

  3. Dani says:

    Rachel looking strong and agile! A tough skill that you make look easy!

  4. Kobra Kodi says:

    Flexibility, Balance, Strength, Coordination….all captured in one picture, one athlete. Great job Rachel, keep up the hard work, and always continue to push that threshold!

  5. Nathaniel says:

    Everybody put your hands in the air cause Rachel has a pistol! Awesome Rachel!

  6. Mandee says:

    Great work Rachel! Making a tough move look easy as pie 🙂

  7. George C says:

    A1) 135 across
    A2) 145 across
    A3) 175
    B) 10:10 Rx w/rope climbs

    Great 0600 class this morning!

  8. Nathaniel says:

    A. 210 across

    B. 210 across

    C. 260

    D. 4:31 rx with rope climbs

  9. Justin says:

    185 across
    185 across
    235
    3:33 rx pullups

  10. Kobra Kodi says:

    165 Across

    165 Across

    195

    6:56 RX w/ Rope Climbs

  11. Courtney says:

    AWESOME PIC RACHEL!

  12. Jeremy M says:

    9:15 class:
    -went rather light today, worked on push jerk.
    A: 165#
    B: 185#
    C: 225#
    D: 5:07, RX w/Rope Climbs
    -Great class Kodi!

  13. Eric says:

    A. 155 Across
    B. 155
    C. No attempt
    D. 7:35 Rx’d with pull ups

  14. steve price says:

    A. 135 across

    B. 165 across

    C. 205, missed 225 couldn’t lock out right arm

    13:23 Rx w/rope climbs

  15. Bradley says:

    175 across
    185 across
    225
    6:51 Rx w/rope climbs

  16. jamie cherrypicker says:

    145 across
    145 across
    175
    10:57 rx

  17. Mandee says:

    140 across
    140 across
    180
    5:33 RX with rope climbs

  18. Mac says:

    235
    215
    325 (pr)

    6:24