7/17/2014 Skinny Grace EMOM/WOD/Sprint

Posted on Jul 17, 2014 in GRIT by crossfitgrit 0 Comments

Fitness

A. Skinny Grace EMOM @95/65

1 Clean and Jerk every :15 sec, at the 5:00 mark do last 10 UNBROKEN

B. 10-8-6-4-2-(X-Grit go back UP)

Pullups

Push Press 135/95

Front Squats

C. 800m Sprint

Competition

A1. Fat Bar Press @ 20X0, 3-4 reps x 6 sets, 1:30 min

A2. Legless Rope Climb to 15ft, 1 rep x 6 sets, 1:30 min – wear vest to make harder, but no failing

B1. Strict HSPU, AMRAP in 30 sec x 6 sets, 1 min

B2. Chest to bar cluster, 5.5.5 x 6 sets, 1 min

C. Pendlay Rows @ 22X0, 8-10 reps x 5 sets, 1 min – 1st set should be lite, which will make the last set near failure

Fitness

Gritter                   WOD    800m

Todd   RX                4:55   3:08

Jacob  RX/BkSq       6:30   5:15

Hal    RX                  6:42   2:41

Shawn  RX              8:12   2:57

Steven G.    RX        8:48   2:45

Faulkner  RX/BkSq 10:19   3:41

Anne    RX             10:54   5:36

Marcos  RX            11:08   3:46

David  RX              11:20   4:49

Sydney 55/jump/air  4:40  —

Ryan    95              5:43   3:45

Eleanor  65/Blu      5:59   3:52

Jessica 65/GrnRd   6:29   3:35

Bre      65               6:30   3:27

Craig    95              6:34   3:48

Bill    95/Blu            6:38   3:03

Jenny  65/Grn         6:46   3:53

Ewell  75/Grn          7:02   3:12

Laura  65/RdGrn     7:02   4:07

Haley 65/BluRd       7:26   4:06

Kathy 65/BluRd       7:27   4:09

Miranda L. 65/RdGrn 7:52  4:08

Mitchell 65/Grn/Air   8:20   3:50

Melissa  65/Grn       8:37   4:18

Tyler   95/Grn          8:41   4:42

Mandy   65/Blu        8:55   4:05

Scott   115               8:59   3:08

Jeff     95/Grn           9:05    —

Phil 75/jump/BkSq   9:15     —

Millie   65/Blu           9:20   3:47

Richard F.  75/Blue  9:41   5:46

Rod      95              10:50   6:41

Bryan    95             11:06   3:32

Comp

Gritter

Clayton  170

Jake  140

Van  120

Brantley  135

Charlie  120

Carole  80

Tod  140

Mike K.  170