Monday, September 13, 2010

WOD Monday 9/13

Warm Up
Row 500

2x
15 pull ups, 15 squats, 15 push ups


We are now at week for of 5/3/1 programming, this is "deloading week"

Strength:
Squats
40% x 5
50% x 5
60% x 5

WOD
"Annie"
50-40-30-20-10
Double Unders
Sit ups
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11 comments:

  1. Coach JerrySeptember 13, 2010 at 6:43 AM

    Dan S. 10:49
    Scott 10:44
    Angelica 11:13

    ReplyDelete
  2. Coach JerrySeptember 13, 2010 at 7:37 AM

    Kenny 12:15 (40,30,20,10)

    ReplyDelete
  3. Coach JerrySeptember 13, 2010 at 8:58 AM

    Kathle-7:24-singles

    ReplyDelete
  4. Coach JerrySeptember 13, 2010 at 9:50 AM

    TAMMY 13.49 3X SINGLES (150,120,90,60,30)

    ReplyDelete
  5. Coach JerrySeptember 13, 2010 at 10:40 AM

    Amy-9:08 RX
    Monica-11:26 RX
    Marc-14:19 RX
    Brian-13:20-singles

    ReplyDelete
  6. AnonymousSeptember 13, 2010 at 10:52 AM

    karla- 12:33 3xjr

    ReplyDelete
  7. Coach JerrySeptember 13, 2010 at 11:29 AM

    Stephen-8:47 RX

    ReplyDelete
  8. AnonymousSeptember 13, 2010 at 12:31 PM

    Chuck 17:23

    ReplyDelete
  9. Coach JerrySeptember 13, 2010 at 6:03 PM

    corey 7:01 RX
    Randy 10:16 (singles)
    James 9:49 (singles)
    Kayla 13:00 (singles)
    Brian 14:19 (singles)
    Jackie 14:34 (singles)60-50-40-20-10
    Jenn 16:42 (singles)

    ReplyDelete
  10. Coach JerrySeptember 13, 2010 at 7:17 PM

    Donna - 11:57 (singles)
    Arlene - 9:57 (1/2 with singles)
    Ellen - 22:26 RX

    ReplyDelete
  11. Coach JerrySeptember 13, 2010 at 8:14 PM

    Joe - 14:26 RX

    ReplyDelete

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