WOD: 4/15/13

Strength:  (7 x)  1 Snatch Balance + 1 Hi Hang Snatch

–  then  –

4 minute AMRAP of:

Burpee Pull-Ups

*Rest 2 minutes.

6 minute AMRAP of:

30 Double-Unders
15 Power Cleans (95/65)

* Post burpee Pullups & rounds.

Here are some reminders for proper equipment etiquette.
-Use larger plates on barbells every chance you get.  10+10+5=bad; use a 25# plate instead (even if it means that you have to walk ALL THE WAY BACK to the weight rack to get them).  In fact, the best way to get a 65# bar is a technique bar with 25# plates!
-Don’t drop kettlebells and dumbbells.
-Don’t drop 10# plates
-Don’t take chalk out of the buckets.  (right now I know you’re trying to forget that you read this one so you can continue to pull your chalk nugget out of the bucket before the wod and leave it next to you while you do pullups.  Look, you don’t need that much chalk – that little nugget is your equivalent of the 4-year-old that won’t give up his pacifier; you think you need it, but you don’t).
-Spray & wipe your Ab-Mat after you use it.  Some of them look like they’ve been dipped in a bucket of Movie theatre popcorn butter substitute after you get done with it – don’t make it the next guy’s problem.

Thanks 😉

1 thought on “WOD: 4/15/13

  1. Patrick – 38 / 2 Rx
    Cuttone – 30 / 3 (bike)
    Michelle Ga – 20 (rom) / 2 + 30 du (55)
    Martha – 26 / 2 + 9 du Rx
    Todd – 32 (blue) / 1 + 10 du Rx
    Tony F – 32 / 1 + 9 du Rx
    Raquel – 25 / 2 + 12 pc Rx
    Andrew C – 26 / 2 + 15 du Rx
    Vanessa L – 33 / 3 + 12 pc
    Cristina – 23 / 1 + 12 pc (s/35)
    Pete W – 28 / 3 Rx
    Alex A – 40 / 2 + 7 pc Rx

    Jeremy – 37 / ?
    Juan R – 28 / 2 (75)
    Jamie H – 30 / 2 + 15 pc Rx
    Steph B – 28 (b) / 2 + 11 pc (s)
    Frankie – 27 (b) / 1 + 10 du (s/75)
    JOey – 27 / 2 + 5 du Rx
    Marissa B – 33 (b) / 2 + 5 du Rx
    Jose R – 27 (b) / 2 (75/s)
    Alysa – 26 (b) / 2 + 5 p (s/45)
    Christine – 15 (b) / 1 + 60 su (55/s)
    Luis L – 25 / 1 + 13 du Rx
    Adriana – 38 (b) / 1 + 4 pc Rx
    Mykeya – 15 / 3 (s)

    Michelle – 18 / 2 (45)
    Kelly – 20 (B) / 2 (45/s)
    harley – 29 / 4 Rx
    Yolanda – 20 (b) / 1 + 12 pc Rx
    Steph M – 29 / 3 + 20 du Rx
    Jason J – 29 / 2 + 2pc Rx
    Chris R – 26 / 2 + 2 pc Rx
    Marcos – 21 / 1 + 7 du Rx
    Nicole – 22 (r) / 2 (55)
    Erin W – 14 / 2 + 10 pc Rx

    Cameron – 39 / 3 + 14 du Rx
    magana – 26 / 9 du
    Jason A – 47 / 2 + 16 du Rx
    Alexa L – 29 / 3 + 30 du Rx
    Sue – 25 (b) / 2 + 60 (55/s)
    Hilary – 20 (p) / 1 + 9 du Rx
    Erin F – 25 / 3 Rx
    Trost – 42 / 4 + 5 du Rx
    Liza – 25 (r) / 2 + 28 (45)
    Stephanie – 20 / 2 + 11 du Rx
    Art – 22 / 2 Rx

    Goodwin – 36 / 2 + 12 du Rx
    Mabry – 28 / 2 + 5 pc Rx
    Steve H – 27 / 2 (85)
    Merci – 27 / 2 + 13 pc Rx
    Tom – 31 / 3 + 3 du Rx
    Emily – 16 / 2 + 4 pc Rx
    Juan – 36 / 4 Rx
    Lori – 33 / 1 + 5 du Rx
    Ron E – 33 / 3 + 15 pc Rx
    Alec – 25 (black) / 3 (s)
    Briana – 25 (blue) / 2 + 60 (s/35)
    Clay – 34 / 2 + 11 du Rx

    Luis S – 35 / 3 + 7 du Rx
    Nick Q – 55 (r) / 3 Rx
    Andrew P – 35 / 2 + 29 du Rx
    Jason D – 32 / 3 + 12 pc Rx
    Rheanne – 26 / 2 + 4 pc Rx
    Veronica – 28 / 2 + 10 pc Rx
    Nick F – 26 / 2 + 22 du Rx
    Desiree – 22 / 3 + 6 pc Rx
    Amber – 27 (rom) / 2 + 5 du (45)
    Julie – 22 / 4 (s)
    lauren – 16 / 3 + 25 du Rx
    Pete D – ? / 2 + 30 du Rx
    Amanda – 30 / 2 + 11 pc Rx
    Rile – 23 / 3 (25)
    Michelle Gr – 32 / 3 + 15 du Rx
    Rick – 37 / 3 + 19 du Rx
    Demaris – 31 / 3 + 5 du Rx

    Chris P – 22 / 2 + 10 pc (s)
    Danalynn – 28 (J) / 3 + 15 du Rx
    Jen T – 21 (g) / 3 + 6 pc (s)
    Melissa – 20 (b) / 3 something (s/35)
    Amy – 27 / 2 + 7 pc Rx
    Carson – 48 / 2 + 11 pc Rx

    “Baseline”
    Andrea – 13:41 (black)

    Day 3
    Mike B – 8:39 (35)
    Chou – 7:33 (75)

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