Wednesday, August 11, 2010

WOD Wednesday 8/11/10

Warm up
CFWU - 3x

Skill: Box jumps
work on getting up! progress to a new box, find your PR!
this skill is an explosive movement, you can not do it at half speed!!


WOD
4 rounds of:

100' walking lunges
50 sit ups

** Spend the rest of the day on Active Recovery, flexibility, mobility.
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12 comments:

  1. Coach JerryAugust 11, 2010 at 7:01 AM

    Pedro-13:47

    ReplyDelete
  2. AnonymousAugust 11, 2010 at 8:26 AM

    Angelica - 16:57

    ReplyDelete
  3. Coach JerryAugust 11, 2010 at 8:42 AM

    Carole (Elem 1) 1/2 5:11

    Michelle (Elem 3) 7:34

    ReplyDelete
  4. AnonymousAugust 11, 2010 at 10:05 AM

    Dawn 13:18

    ReplyDelete
  5. Coach JerryAugust 11, 2010 at 11:08 AM

    Amy-10:36
    Karla-12:23
    Lisa-10:29
    Bryan-6:02 1/2
    Mea-7:11 1/2
    Brandon-11:13
    Malisa-11:59

    ReplyDelete
  6. Coach JerryAugust 11, 2010 at 6:30 PM

    Tricia-2rds 25 situps-6:04
    Randy-14:30
    Yvonne-11:30 25 situps

    ReplyDelete
  7. Coach JerryAugust 11, 2010 at 6:48 PM

    James-12:39 (platform, 24 & 18 in box)
    Jaime-12:25 (platform, 24in box red & blue plate) 34 1/2 in.
    Jackie-14:43 (platform, 24in box red and white plate) 33 3/4in

    ReplyDelete
  8. Coach JerryAugust 11, 2010 at 7:05 PM

    Kathle-9:16-24in box with platform 10#plate
    Ellen- 24in box with platform and 45# plate-10:50

    ReplyDelete
  9. Coach JerryAugust 11, 2010 at 7:51 PM

    Jen-1/2 10:11

    ReplyDelete
  10. Coach JerryAugust 11, 2010 at 8:45 PM

    Tami- 12:10 24in box jumps
    Carey-24in box with riser/45# 11:51
    David-platform, 24in, 18 in-11:38 1rd50 3rdsabs
    Kayla-platform 24in-11:57 1rd 50 3rds 25abs

    ReplyDelete
  11. AnonymousAugust 11, 2010 at 9:52 PM

    Steph 11:40

    ReplyDelete
  12. AnonymousAugust 15, 2010 at 3:00 PM

    Alison - 9:13Rx

    ReplyDelete

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