“Amanda” or “Brenton”

Let’s send good vibes to Coach Will and member Jason W., both of whom will be competing at the King of Queens competition today!

For Week 3 of the High Noon Hero WOD, we’ll be organizing at 11:45am at the gym and then walking over to the new space to do “Brenton” there:

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayleigh.

For all other WOD classes today (9am, 10am, 11am, 1pm, 2pm, 3pm) we’ll be doing the following:

Saturday 111217

Amanda” (Compare to 110719)

For time:

Post-Elements:
3 Rounds:
21 Pull-Ups
21 Ring Dips
7 Power Snatches at 75#/53#

Black Box:
9-, 7-, 5-reps of:
Muscle-Ups (Sub 2-for-1 Muscle-Up Progressions)
Squat Snatches at 95#/65#

Advanced:
9-, 7-, 5-reps of:
Muscle-Ups (Jump to Rings, Full Turn Out)
Squat Snatches at 135#/95#

Dan coaches Dan:


* * * * *
Here’s what’s on tap for Sunday’s WOD classes:

“Court”
In 15 minutes, complete as many rounds as possible of the following:
15 24” box jumps
20 sumo deadlift high pulls w/kettlebell (24kg/16kg)
10 push presses w/kettlebell in left hand
10 push presses w/kettlebell in right hand

Responses

  • http://linsfitnessjourney.blogspot.com Linnea H

    Amanda was a fun one!

    Scaling with 18-14-10 gray-banded pull-ups and box dips, 33# snatch, 10:07

    Need to practice the squat snatch more. That’s a lot of coordination.

  • Anonymous

    I did Endurance for the first time with Brian this morning, and I seriously cannot say enough good things. Learned SO much about running, and it was nice to get outside and run around.

  • Anonymous

    clean 125x5x3
    deadlift 255x5x4

  • Jim S

    Followed up on this week’s breakthrough with the O.H.S. to do some snatch progressions – power snatch plus o.h.s.
    7×65,1×75,1×80,1×85,1×90. That 90# OHS is my PR by a long shot. Still very slow and controlled, but getting there and feeling great about my progress.
    B: modified Amanda
    3x
    21x pull ups
    5x ring dip + 16 box dip
    7x 75# power snatch
    18:53

  • Steve Slo

    Hero WOD: Brenton
    (Forgot my time… 7:??)
    Short, and brutal. By the end I was hating the bear crawls more than the broad jumps and burpees. Should have worn gloves (splinters). I really liked this WOD.

    Cashout: Freeze tag.
    This was great. Fun. Tiring. I would love to do this again. Deserves it’s own event.

    I’m completely sold on this high noon hero WOD concept. It’s good to finally meet some of these AM people.

    • Jim S

      Agree. Love the high noon hero wods. I’m going to shoot for one per month.

  • Nick W.

    Brenton was fun in the new box. 4:52
    Freeze tag is much harder as an adult.

  • Mickey

    Brenton 5:37 and only one splinter

    The new box is fantastic.

  • Jeff Katzsd

    Fun one. 9minutes 59 seconds. Not tx 75lb snatch and jumping muscle ups, 2:1. Roper muscle ups remain a unicorn to me, I think it should happen soon.

  • keller

    checked out the new gym today.  place looks incredibly different.  can’t wait till we move there full time.  congrats to the owners on the new space.

  • Mike K

    Amanda
    6:42 rx’d

  • Sam G.

    5/3/1 deadlift

    5 at 255
    5 at 305
    5 at 345

    1 at 405

    21-15-9
    1 1/2 pood kn swings Russian style
    Push ups

    1:42 nothing unbroken.

    • Anonymous

       Very nice work Sam…

      • Sam G.

        well thank you sir, glad the knee is feeling better.

  • Peter F

    Brenton: 6:32

    New space looks fantastic!  Whenever I’m in an indoor space that empty and huge, I wanna do something ridiculous like roller skate or run laps, so a few rounds of freeze tag totally hit the spot. 

    But holy geez, thats a lot more difficult to do as an adult. 

    I had gas left and I’ve been itching to work on my snatch more, so…

    Amanda: 11:42 with 2:1 pull ups and bar dips.  

    Snatch form is still atrocious.

    • Steve Slo

      Actually, I saw a few of your snatches yesterday, and the form was looking pretty solid.  

  • Asegal04

    Amanda:

    12:14 with 75 lb snatch

  • Anonymous

    Brenton 6:34

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