Wednesday 7/22/09

Tuesday's WOD

Hang Squat Clean 3,3,3,3,3

Then:

30 KB Swings 53#/35#
10 Box Jumps 24"/20"
30 Sit Ups

3 rounds for time.

Loads and Times are posted in comments.

By |2009-07-21T19:29:18+00:00July 21st, 2009|Daily Workout|

3 Comments

lisab July 21, 2009 at 7:41 pm - Reply

5:30am
Kimee 33#/14:03
Robert 125#/12:12
Rose 75#/11:55 RX
Ed 155#/9:15 RX
Lisa 93#/7:09 RX
Don 175#/7:21 RX
Paul 195#/7:14 RX
Julie 53#/10:29
Chrissy 83#/10:05 RX
paul July 21, 2009 at 7:55 pm - Reply

9:00am
Tony P. 135#/13:50
Audria 53#/13:34 Rx
Deanna 45#/15;16
Doug 145#/12:12 Rx
Roselynn 63#/9:06
Chad 125#/9:57 Rx
10:00am
Tina 85#/10:16 Rx
Jake 165#/8:37 Rx
Piper 50#/11:48
Teshina 120#/ 8:20 Rx
Anniken 90#/9:37 Rx
Dan 175#/8:09 Rx
Laura 65#/11:06
Jason 135#/8:24
James 145#/ 7:58 Rx
5:00pm
Rebecca 90#/8:41 Rx
Susan 55#/13:10 Rx
Tony 165#/10:06 Rx
Sara 45#/13:40
Frank 165#/9:48 Rx
Tyler 115#/11:52
Loni 55#/ 11:35
Katie 75#/9:41
Chris 135#/ 10;27 Rx
Michelle 90#/10:08 Rx
Ja’rodd 165#/9:39 Rx
paul July 22, 2009 at 6:57 am - Reply

We started playing around with variations of the plank holds during our warm-ups and this one was pretty popular. We’ll start integrating different variations from this partner plank that you see in the picture in the coming weeks.
By the way, everyone did an awesome job on the hang cleans today. All day lond I witnessed almost everyone executing the cleans with long relaxed arms and explosive hip extension. It was great to see. Thank you all for allowing your coaches to help in this complicated, athletic movement. The transferable value of all the Olympic lifts will help all of you become better CrossFitters.