AMRAP In 12 minutes of:
2000m Row
Burpees
Then.
15 Power Snatch 95#/63# (Comp. 115#/78#)
30 seconds max effort on AirDyne
2 minute rest.
3 times.
Then.
3 Minute Ring Plank Holds
Post burpee reps, time minus 4 minutes and Rx or not.
Coaching Tips: Scale load and movements to match your current fitness level. WO #1 is row 2000m and for the remaining time do as many burpees as possible. WO #2 is an explosive, compound movement with an all out effort on an ergometer as a topper. Rest in between the intervals as this will allow for another attempt at max effort. WO#3 is a mental/physical challenge while in a fatigued state. The mind will try to falter long before the body will. Stay mentally tough and the seconds will fly by.
Traci Dean finishing the third pull in the power clean. Traci is in her 2nd trimester with her 2nd child on the way. The shirt she's wearing says it all. "Fit Baby Momma "
Traci catching the bar in the ideal front rack position. High elbows, relaxed grip and the bar right up against the throat. Often the catch makes those unfamiliar with this movement uncomfortable with the bar that high on the shoulders and close to the throat. With enough practice, confidence overcomes the fear and the movement gets closer to perfect execution.
5:15am
Charlotte 14/7:55/-
Donna 28 Rx/6:34/no Rx
Jonz 20 Rx/8:44/-
Scott 50 Rx/8:05 Rx 135#/-
Steve O 47 Rx/12:28 Rx/Rx
Justin 46 Rx/8:00 Rx/No Rx
Jack 10 Rx/12:30/-
Briley 29 Rx/5:46 Rx/Rx
Jonathan 25 Rx/8:40 Rx/No Rx
Mary Ellen 13 Rx/7:40/ No RX
Liza 15 Rx/7:37/ No Rx
Deborah 50 mod./7:32/-
Mike M. 34 Rx/7:37/No Rx
Paul 52 Rx/6:38 Rx/Rx
Traci you make a marvelous model! Thankx for making SBX look SOOO good! 😀
8:00am
Cid 23/5:46/—
Dano 41Rx/9:07Rx Comp./No Rx
Monica 28Rx/9:00Rx/No Rx
Chris 35Rx/9:48Rx/—
Berenice 1500m-29/8:25/No Rx
Tony P. 33Rx/5:25-Mod./No Rx
Matt 65Rx/7:15Rx Comp./Rx
9:00am
Valerie 14/5:55/No Rx
Maria 15/6:56/No Rx
Michelle Z. 26Rx/5:40/Rx
Michelle St. J. 25Rx/5:22-Mod./No Rx
Yvette 22Rx/5:32Rx/No Rx
Laurie 12Rx/8:00Rx/No Rx
Chad 25Rx/4:50Rx/No Rx
Rebecca 24Rx/12:53Rx-Comp./No Rx
10:00am
Tina 25Rx/7:30/No Rx
Lisa 25Rx/5:07-Mod./Rx
Anniken 31Rx/15:04Rx-Comp./No Rx
Amelia 32Rx/15:47Rx/No Rx
Teshina 43Rx/5:16Rx-Comp./Rx
Emily 31Rx/10:38Rx-Comp./No Rx
Jennifer Rx. 12/11:24/No Rx
12pm
Traci 17Rx/5:38/No Rx
Jennifer O. 24Rx/6:27/No Rx
Jake 45Rx/8:04Rx/No Rx
Congrats Traci! Does Dave know????
He does now…
Good going Pablo! Way to let the cat out of the bag! I think if we leave now we can catch Dave before he crosses the border.
5:00pm
Steve A. 30Rx/6:32/no Rx
Kelly 16/6:06 (mod.)/no Rx
George 44Rx/5:03Rx/no Rx
Joe 69Rx/6:18Rx-comp./no Rx
Dano II 25Rx/7:16/no Rx
Sara 17Rx/10:40/no Rx
Jeff D. 50Rx/8:02Rx/Rx
Jennifer B. 20Rx/5:30 (2 rnds.)/—
Holly 36Rx/7:45Rx-comp./Rx
Jeff A. 36Rx/6:30Rx/no Rx
Ed A. 53Rx/5:48Rx/Rx
Alec 29Rx/9:33/no Rx
Scott, Steve-O and Paul used Comp. weight.
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