Emma says: “Nutrition is the foundation of any effective fitness program.”
seven minutes, every minute, on-the-minute:
3x power snatch
then, three rounds for time:
400m run
21x hang power snatch @ 75/55-lbs.
12x handstand pushup
Emma says: “Nutrition is the foundation of any effective fitness program.”
seven minutes, every minute, on-the-minute:
3x power snatch
then, three rounds for time:
400m run
21x hang power snatch @ 75/55-lbs.
12x handstand pushup
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Jim C. OTB
2x clean and jerk, 5 minutes, EMOM
185lbs
4 rounds
400 meter run
14 bar hopping burpies
7 power clean (135lbs)
Rest 1:1 with a continuously running clock
19:37
–Scores–
John G.: 125-lbs., 15:00 (sub: row; 2 rounds)
Neil A.: 125-lbs., 14:16 (sub: prom hspu, 1 x 25-lb. plate)
Borja G.: 105-lbs., 13:54 (sub: prom hspu, 1 x 25-lb. plate)
James C.: 75-lbs., 12:42 (sub: hang power clean, prom hspu, 1 x 25-lb. plate)
Ralph A.: 95-lbs., 16:57 (55-lbs., 35-lb. dbs; sub: push press)
Dat D.: 75-lbs., 16:57 (65-lbs.)
Joe T.: 65-lbs., 12:48 (45-lbs., 30-lb. dbs; sub: push press)
Ted K.; 65-lbs., 14:17 (45-lbs., 30-lb. dbs; sub: push press)
Keena S.: 55-lbs., 11:51 (20-lb. dbs; sub: hang power clean, push press)
Sofia J.: 50-lbs., 14:00 (33-lbs., 20-lb. dbs; sub: push press)
Derek B.: 11:18 (sub: single-leg squat practice, squat jump, sit-up)
Peter H.: 100-lbs., 13:53 (65-lbs.; sub: 1/2x hspu)
Set S.: 55-lbs., 13:51 (33-lbs., 20-lb. dbs, sub: push press)
Valentina F.: 20-lb. dbs, 6:35 (20-lb. db, 15-lb. db, 25-lb. plate; sub: 2x single-arm power snatch/side, 1/2x single-arm power snatch, push press, no run)
Ralph B.: 85-lbs., 16:14 (55-lbs., 35-lbs.; sub: push press)
Roselena R.: 75-lbs., 17:23 (20-lb. dbs; sub: push press)
Carter H.: 45-lbs., 11:15 (25-lb. dbs; sub: 2/3x hang power snatch, push press)
Gideon B.: 50-lbs., 15:06 (35-lbs., 25-lbs.; sub: db push press)
Drew P.: 135-lbs., 14:19
Adrian P.: 80-lbs., 16:38 (55-lbs., 30-lbs.; sub: db push press)
Dave R.: 150-155-160-160-160-150-150-lbs., 14:16
Graham G.: 65-lbs., 16:33 (45-lbs., 25-lb. dbs; sub: push press)
Chandini H.: 45-lbs., 16:51 (25-lbs., 20-lb. dbs; sub: push press)
Johnny A.: 90-lbs., 15:39 (55-lbs., 30-lb. dbs; sub: push press)
Joana S.: 35-lbs., 15:08 (25-lbs., 15-lb. dbs; sub: row, push press)
Eric M.: 110-lbs., 15:13 (65-lbs., 45-lb. dbs; sub: push press)
James H.: 95-lbs., 16:40 (65-lbs.; sub: 1/2x hspu)
Brian T.: 100-lbs., 17:17
Steve M.: 65-lbs., 12:32 (30-lb. dbs; sub: hang power clean, push press)
Erez Y.: 75-lbs., 15:00 (55-lbs.; sub: 2/3x hang power snatch)
Mark L.: 85-lbs., 13:54 (55-lbs.)
David S.: 105-lbs., 19:31
Cristian D.: 65-llbs., 14:35 (45-lbs., 30-lb. dbs; sub: push press)
May B.: 45-lbs., 11:24 (20-lb. dbs; sub: hang power clean, push press)
Matthew C.: 120-lbs., 18:48 (-6x hspu)
Josh M.: 105-lbs., 12:56 (sub: row)
Wayne C.: 115-lbs., 15:09 (30-lb. dbs; sub: power clean, hang power clean, pushup)
Kathryn S.: 85-lbs., 16:44 (20-lb. dbs; sub: power clean, hang power clean, strict bodyrow)
Jon H.: 90-lbs., 14:20 (65-lbs.; sub; 1/2x hspu, 1 x 25-lb. plate)
Sean F.: 80-lbs., 15:03 (55-lbs.; sub: 1/2x hspu)
Jim D.: 75-lbs., 16:53 (45-lbs., 30-lb. dbs; sub: push press)
James W.: 65-lbs., 18:36 (25-lb. dbs; sub: hang power clean, push press)
Christine S.: 65-lbs., 12:51 (35-lbs., 20-lb. dbs; sub: push press)
Mayra C.: 65-lbs., 13:35 (35-lbs., 20-lb. dbs; sub: push press)
Diane N.: 45-lbs., 16:47 (25-lbs., 20-lb. dbs; sub: row, push press)
Candida M.: 45-lbs., 12:20 (25-lbs., 20-lb. dbs; sub: push press)
Katherine S.: 7 rounds + 10″ reverse plank (30″ reverse plank + 30″ side plank L + 30″ side plank R + 10x strict bodyrow; 20′ amrap)
John P.: 4 rounds +… 5x strict pull-up (30″ reverse plank + 30″ side plank L + 30″ side plank R + 10x strict pull-up; 20′ amrap)
Ivy F.: 45-lb. db, 7:44 (30-lb. dbs; sub: 2x single-arm snatch/side, single-arm snatch, push press, no run)
Dave K.: 105-lbs., 15:55 (65-lbs.; sub: 1/2x prom hspu, 1 x 25-lb. plate)
Mark Co.: 100-lbs., 15:48 (55-lbs.; sub: 12/x hspu)
Chris T.: 85-lbs., 18:00 (55-lbs.; sub: 1/2x hspu, -2x hspu)
Randy F.: 85-lbs., 16:40 (55-lbs., 30-lb. dbs; sub: push press; 2 rounds)
Charlie R.: 45-lbs., 12:41 (30-lb. dbs; sub: hang power snatch, hang power clean, push press)
Jane M.: 25-lbs., 14:01 (15-lb. dbs; sub: hang power snatch, hang power clean, push press)
Whitney M.: 60-lbs., 12:04 (35-lbs., 25-lb. dbs; sub: push press)
Coach- my time was actually 12:16 for the 2nd half. Mayra C