Perform 1 Power Clean and 5 Ball Slams every 30 seconds for 8 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 20-30 lbs
*For every rep not completed perform 1 ring dip.
Post loads and amount of reps not completed to comments. Compare to 12/6/11.
**FOUNDING MEMBERS MEETING TONIGHT AT 7:30PM**
18 comments:
105lbs - a good Monday morning WOD.
How can I possibly game this WOD if I can't touch the bar before the 30 second mark ;o)
bill, you figured out a way!
135#, 20# slams. No misses. I was scared to do this weight, but afterwards, i wish i would've done 145# cleans or 30# slams. Oh well...next time...or tonight... Haha
65#, 20#, zero misses - good way to start the week!
75# 0 misses
100# max! PR!
Thanks to the 6 AMer's for the hospitality this morning. 115# with 30# ball. New max of 145#.
#75 #20 ball
1RM #95
Hey everybody! If you haven't done your charitable giving this year I've got a family for you.
We have been spending time with this kid for about 6 years. His name is Rashawn and he's 14. He has been living with his grandparents, but they lost their house in a fire over the weekend. With the help if my church, I've been able to get him enough to get by for a while clothes-wise, but he still needs some help so of you are interested in helping out please let me know.
Kistahamilton at gmail dot com
Thanks!
Way to go Eddie! 145 is a great PR number!
Also Eddie I had a Groupon pole dancing class special come across my email. I wonder if that would help our barbell/TTB and rope climb work improve if you and Sam and I signed up. Maybe they would give us a group rate?? Who signs up for those things anyway?
Also attaboys to Sheena and Brooke for those make-up wod numbers on Saturday!
Stacey - triple digits! That is great!
Thanks Anna! I'm pretty excited about it.
woot woot!
This means more pages for the BEAST Book! Triple digits are a major milestone-don't you just love those PRs Stacey!
Thanks, Bill! I have never come so close to meeting Mr. Pukey after a wod! Eating pizza and sugar cookies on Friday night had absolutely nothing to do with it! :)
Kista, make sure the family has the Red Cross's phone number, 795-8700 (Bham location), if they are in need of disaster assistance.
Yay, Stacey!! That's super impressive!!
155#, 30# slams
195# RM
Sounds like a great day at the Carport! Congrats to all for big numbers!!!
Brooke- I will get the information to them. Thank you!
65#, 20#, no misses. Saving the RM for after my trip.
145# / 30# ball slams - no misses
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