Friday, July 2, 2010

WOD Friday 7-2-10

Warm up
CFWU
3x

Skill:
One legged squats
-or-
Strength
press
70/80/90% of 1 RM
5,5, max reps

WOD
 4 rounds - for time of:

5 - 1.5x body weight back squats
5 Muscle ups /15pull ups and 15 dips
10 KB swings 1.5pood/1 pood
200m run
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3 comments:

  1. AnonymousJuly 2, 2010 at 10:50 AM

    Scott, Steph, Dawn - running endurance
    Jackie, Monica - running drills
    Ashley -
    Amy running drills/ death by 10m-14rds snatch work
    Joe K running drills/ death by 10m-13x; snatch wk

    ReplyDelete
  2. AnonymousJuly 2, 2010 at 2:25 PM

    Endurance WOD 5am:
    Steph, Scott, Dawn: 3x3 min run 2 min rest 90% effort, with concentration of POSE running.
    Amy, Joe, Cynthia: 400 meter run with Filming and running drills
    Amy, Joe: Death by 10 meters
    Amy 14 rds
    Joe 13 rds
    Great Job everyone!!!
    -Ryan T.

    ReplyDelete
  3. Coach JerryJuly 3, 2010 at 8:59 AM

    Brandon-30:04-330 Back squat-rx
    Ashley-17:20-85# back squat

    ReplyDelete

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