Wednesday, September 8, 2010

WOD Wed. 9/8/10

Warm up
 Row 500m
3x
10 lunges
10 GHD
10 Back ext
10 pull ups

Strength: Make up day

Skill 10 mins:
Double unders & hand stand push ups or Hand stand holds

WOD
5 rounds

400m Run
12 Thrusters #115/75
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5 comments:

  1. AnonymousSeptember 8, 2010 at 6:12 AM

    Steph 17:34 65#
    Scott S 25:44 75#
    Angelica 17:24 55#
    Chuck 22:34 (500m row/6 thrusters 65#)
    Ryan D 13:57 RX

    ReplyDelete
  2. AnonymousSeptember 8, 2010 at 9:00 AM

    Michelle 1/2 (row and thrusters) 13:27

    ReplyDelete
  3. Coach JerrySeptember 8, 2010 at 11:56 AM

    Monica-tues wod-16:54 RX
    Amy-500m row/RX-21:33
    Marc-500mrow/RX-18:26
    Karla-20:41 ROW/45#
    Lisa-18:46 row/53/45#
    Kathle-63#-21:38
    Stephen-17:41 row 500m RX
    Brandon-17:24 row 500m RX
    Courtney-14:08-33#/500m row 3rds

    ReplyDelete
  4. Coach JerrySeptember 8, 2010 at 6:17 PM

    James-20:43 RX
    Corey-18:22 RX
    Brian-tues wod-22:32 155#deadlift
    Jennifer-22:49 41#
    Jackie-22:48 63#

    ReplyDelete
  5. Coach JerrySeptember 8, 2010 at 8:18 PM

    Tiffany-14:18-3rds 33#
    Taylor-95#-20:56
    Ellen-70#-20:59
    Kayla-22:21-43#

    ReplyDelete

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