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Saturday, October 1 2016

Posted by Mandee on September 30, 2016   |   12 Comments

patrick-st

 

 

WOD:

A. Clean & Jerk Cluster: “Perplexed Power” by DB

1 power clean to 1 push press to 1 hang power clean to 1 power jerk to 1 power clean to 1 split jerk     E3MOM x 5 sets

B. 6 rounds for time of:

6 clean and jerk  145/100   RX+ 175/120   (MRX 105/70)

36 double unders

C. Overhead Development:

200m double KB or DB overhead walk

1 minute handstand hold on wall or freestanding

20 double KB or DB seated strict press

 

CFHSV Running & Endurance WOD:

3 rounds for time of:

600m run

200m Kettlebell carry

400m run

200m Kettlebell carry

 

 

Advanced Gymnastics Open Workshop TODAY from 11am-12pm!

Counts as a regular visit for Gold and Silver, $15 for Bronze.

12 responses to “Saturday, October 1 2016”

  1. Nathaniel says:

    He bad! In a total good way! Patrick is a natural and still puts in the work. Keep putting in the work dude!

  2. Mandee says:

    Awesome picture of a truly cool dude 🙂 Keep killing it Patrick!

  3. Jeremy M. says:

    8:00am Class:
    A: 135-165-185-205-215
    B: 12:23, RX+
    C: Nogo, had to run
    – Fantastic class Kodi! Thanks for the push! Patrick is one stud! One of the nicest guys at the gym too!

  4. Justin says:

    165-185-205-215-235(x)
    13:38 rx+

  5. Nathaniel says:

    A. 235

    B. 8:41 rx +

  6. Mh says:

    A. 140

    B. 8:17 RX+

  7. Shana says:

    A: 125-135-145-150

    B: 8:37 RX+

  8. KOBRA says:

    A. 135 – 165 – 185 – 200 – 210(X)

    B. 9:00 RX+

  9. Mandee says:

    A. 115 – 130 – 145 – 155 – 160
    B. 8:52 RX+

  10. Mac McCraw says:

    245

    7:44 rx+

  11. T says:

    140

    13:46rx+