Glow-bo at the Bottom: Split Jerks

@ CPB

Split Jerks x 2

95-115-135-155-175-195-205

3 x 45# Hang Snatch technique between jerk sets.

then Tabata DU's

129

Benchmarks

Golden 42, M, 205, 5’9”

CFT: 2/19/10, 865, 345 (370pr), 165, 355(pr)

Front Squat - 290x3

Jerk - 245

Snatch - 186

C&J - 235

1Km row - 3:30

500m row - 1:31

M-U - 2 w/full ext.

Baseline: 1/12/11, 4:54 (row)

Amanda: 16:47

Angie: 7/26/10, 29:47

Annie:2/26/10, 7:21

Barbara: 3/26/08, 33:33, “lite”

Cindy: 1/5/12, 15

Diane: 12/14/11, 11:16

Elizabeth: 9/2/10, 8:22

Eva: 8/9/10, 64:34

Fran: 3/1/09, 5:50

Grace: 8/13/09, 135#, 3:35

Helen: 11/19/11, 45#, 11:28

Isabel: 7/29/10, 10:15

Jackie: 2/22/10, 8:40

Karen: , 11/29/09, 7:02, 15#ball

Kelly: 12/11/11, 29:15

Linda:3/5/08, 13:57, DL-205 BP-175 CL-135, 10-8-6-4-2

Lynne:2/3/11, 8/17,8/16,7/13,6/13,5/12, 34/71

Lucy: 6/3/10, 15:36

Nancy: 8/278/10, 14:55, 115#

Nicole: 5/23/10, 6 Rounds/Pull ups completed 21-16-12-11-11-10=81

Nasty Girls: 1/25/08, 32:17, 50 squats, 35 pulls, 35dips, 10 115#cleans

The Heroes Workouts

Erin: 11/11/10, 21:00

DT: 6/2/10, 15:55

Josh: 2/5/08, 41:43, 30#DB, standard pullups

Lumberjack: 12/7/09, 35:22

Michael: 2/19/12, 24:19

Murph: 5/5/08, 33:07, 1/2 murph

6/4/09, 48:00, no vest

Nate: 3/8/10,8 rds + 1

Just Plain Brutal WOD’s

Fight Gone Bad: 7/7/10, 304, 15# wall ball

5/16/09, 298, as rx’d

Tabata This: 2/2/08, 301, pulls 36, pushes 57, sits 81, squats 127

Filthy Fifty: 04/23 31:20, 15#wall ball

BOHICA: 3/11/10, 12rds, 65#

Glow-bo at the Bottom

Wednesday, December 29, 2010

Split Jerks

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