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Overhead Press 3×5 @ 85%. Then, 5-10-15-20 Burpee Hand Release Push Ups (strict) and KB Swings (55/70).
Beginners: Overhead Press 3×5. Then, 3-6-9-12 Burpee Hand Release Push Ups (strict) and KB Swings (25/35).
Competitors:
Rest, Box Jumps and muscle ups
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January 27, 2012 at 7:25 am
OHP – 50Kg (not 85%)
WOD – 6:40Rx. My lungs were burning and Pukie made a partial visit afterwards
January 27, 2012 at 7:29 am
IC competitors, If you are planning to leave from the Gym I will have it open at 6:15am to get whatever you need out. I will close it at 6:30.
January 27, 2012 at 8:24 am
You want to see a class act kid?? Watch this video
http://www.kcrg.com/sports/local/Zane-Morrow-His-Time-to-Shine-138099003.html
January 27, 2012 at 11:45 am
wow
January 27, 2012 at 10:15 am
OHP:55k
WOD: 9:02 rx
January 27, 2012 at 10:49 am
OHP 22k
WOD: 8:28, rx burpee, 25k kb
January 27, 2012 at 12:34 pm
SP: 55×3, 45×5, 45×4
WOD: 9:27 Rx
January 27, 2012 at 2:36 pm
pretty sure you did this with fire gear on!! nice job man!!
January 27, 2012 at 3:41 pm
Thanks!
January 27, 2012 at 1:07 pm
OHP 50K
8:58 55K Kettlebell swings
January 27, 2012 at 1:16 pm
OHP – 70k
8:00 WOD rx
January 27, 2012 at 1:18 pm
OHP-62k
7:08rx
January 27, 2012 at 1:21 pm
OHP – 30, 35k, 35k
Wod – 7:06 35k
January 27, 2012 at 1:44 pm
OHP – 55, 55, 55
WOD – 10:11 55k
January 27, 2012 at 1:48 pm
OHP 35K
Wod 7:47 i think… KB was 35, about fell over trying to pick up the 55
January 27, 2012 at 1:53 pm
3×5 Over Head Press (50,55,60) strict
11:23 Beg WOD (55lb KB)
KB Swings were good
Burpees anything but strict but got them in.
January 27, 2012 at 4:45 pm
OHP – 35k – Help from Em with 3 on the last set
WOD: 10:20 50#
Then made up the lifts I missed this week.
C&J – 3×2 @ 90% – 40k, 42.5k, 45k
Snatch – 3×2 @ 90% – 30k – not moving up in weight until I improve my form!
January 27, 2012 at 6:38 pm
OHP – 20 kg
WOD – 9:56 Not even close to strict on burpees, despite best efforts. Just gotta get stronger! 25 lb kettlebell.
Good luck to all the competitors tomorrow!!!
January 27, 2012 at 8:01 pm
OHP: 55×2, 52
WOD: 7:59 75lb KB Rx
January 28, 2012 at 8:25 pm
OHP: 35,35,38k
WOD: 9:30rx