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Saturday, January 3 2015

Posted by Mandee on January 2, 2015   |   12 Comments

Ashley P 4Ashley P 3Ashely P 2

 

 

WOD:

A. In 10 minutes, build up to a 1RM ground to overhead

B. 15 minute AMRAP of:

4 ground to overhead 155/105  RX+ 185/125  (55 and over 125/85)

8 pull-ups   RX+ C2B pull-ups

12 hand release push-ups

16 box jumps or step ups 24″/20″   RX+ 30″/24″  (55 and over 20″)

 

CFHSV Running & Endurance WOD:

Row Endurance Training
-Row 100m – then – rest equal time (i.e. 100m row in 23sec = rest 23sec)
-Row 250m – then -rest equal time
-Row 500m – then -rest 1/2 time (i.e. 500m row in 1:50 = rest 55sec)
-Row 750m – then -rest 1/2 time
-Row 1000m – then -rest 1/4 time (i.e. 1000m row in 4:00 = rest 1:00)
-Row 1000m – then -rest 1/4 time
-Row 750m – then -rest 1/2 time
-Row 500m – then -rest 1/2 time
-Row 250m – then -rest equal time
-Row 100m – then – rest equal time
meet at CFHSV at 8am

12 responses to “Saturday, January 3 2015”

  1. Mandee says:

    Ashley P! Always working hard and always dressed to impressed 🙂

  2. Haley says:

    Great picture Ashley!!! Always dressed perfectly! Perfect KBS

  3. Tracey Rauer says:

    Ashley you look perfect! Lululemon model. 😉

  4. AshleyP says:

    Y’all are cracking me up!!! Thanks!!

  5. stacey says:

    YES! Ashley…looking awesome!!!

  6. Bradley says:

    A. Squat Snatch 185 PR

    B. 4+10 Rx+

  7. Clair says:

    A. 120
    B. 4+12 Rx’d
    Great morning! Thanks for the great coaching, Nate!

  8. Jeremy M says:

    A: 220# (power clean/split)
    B: 4+24, RX+

  9. George C says:

    Fun times! Shout out to Ben, PR’ing his power snatch like a boss!

  10. Melissa D says:

    Looking great Ashley P!!!
    A. 135# (power clean/split jerk)
    B. 6+1 Rx

  11. Mac says:

    320 pr

    5+10 rx+

  12. Tracey Rauer says:

    A lot of hard work and fun today at BBOLC. Thanks for leading Mandee:)