tagged 
15-12-9, clean and jerk, gwen, mallory
15-12-9, clean and jerk, gwen, mallory Entries in 15-12-9 (11)
Workout of the Day - Friday, June 4
Warmup
WOD
"Gwen"- for quality
15-12-9 reps of:
Clean and jerk
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Mallory has been working on some pitching drills with Shakes lately, as this is her first year playing softball.
Workout of the Day - Thursday, December 27
Warmup
3 rounds
Squat
Jump rope
Clean
WOD
For time:
15 burpees
5 cleans
12 burpees
4 cleans
9 burpees
3 cleans
Compare to 12/29/2016
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Ally had a few rough reps with cleans today, but managed to finish up with good form. Good to see her back for the past week from college.
Workout of the Day - Thursday, October 12
Warmup
3 rounds
Handstand
Pull-up
Squat
Hollow hold
Jump Rope
Run
WOD
15-12-9 reps for time of:
135-lb. power cleans
135-lb. thrusters
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Mrs. Pip did a good job at the evening session keeping her shins vertical(ish) and loading up the hips during cleans. This has been something we have known for a while, but really exaggerated during the last few months across the gym.
tagged 15-12-9, mrs. pip, power clean, thruster
15-12-9, mrs. pip, power clean, thruster Workout of the Day - Tuesday, April 25
Warmup
3 rounds
Handstand
Pull-up
Kb swing
Squat
Hollow hold
WOD
For time:
For time:
135-lb. thrusters, 15 reps
135-lb. sumo deadlift high pulls, 21 reps
135-lb. thrusters, 12 reps
135-lb. sumo deadlift high pulls, 15 reps
135-lb. thrusters, 9 reps
135-lb. sumo deadlift high pulls, 9 reps
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Reggie was throwing his head back on the sdhp early on in the workout. This is dangerous for the shoulders and physically taxing on the low back. He ended up fixing it by the end.
Workout of the Day - Monday, January 30
Warmup
3 rounds
Kb swing
Hip extension
Handstand
Hollow hold
Pull-up
Squat
WOD
15-12-9 reps for time of:
Toes-to-bar
Wallball shots, 20-lb. ball
95-lb. thruster
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Mr. Z and Mr. Warthman were neck-and-neck at the 5:30 pm session.
tagged 15-12-9, mr. warthman, mr. z, thruster, toes to bar, wallball
15-12-9, mr. warthman, mr. z, thruster, toes to bar, wallball Workout of the Day - Tuesday, January 24
Warmup
3 rounds
Squat
Handstand push-up
Hollow hold
Knees to elbows
Ring row
Box jump
WOD
15-12-9 reps for time of:
135-lb. thrusters
Burpees
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Big Kris back in action today!
Workout of the Day - Tuesday, August 2
Warmup
3 rounds
Arch rock
Hollow rock
Push-up
Double under
Squat
Handstand
WOD
15-12-9 reps for time of:
Handstand push-up
Front squat
Burpee
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Tyler and Matt both did kipping handstand push-ups at the 12 noon session today. Matt did wall-facing doing 9-6-3 reps per round, while Tyler did all 15-12-9 reps.
tagged 15-12-9, burpee, front squat, handstand pushup, matt, tyler
15-12-9, burpee, front squat, handstand pushup, matt, tyler 