Wednesday, September 15, 2010

WOD Wednesday 9/15

Warm up
coaches choice
(no pullups)

Skill
3 rounds
Max pull ups

WOD
3x
Row 500m
21 KB swings
21 air squats

**Spend the rest of the day on stretching, rolling out, flexibility, etc
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8 comments:

  1. AnonymousSeptember 15, 2010 at 5:52 AM

    Steph 11:19 19 pullups (2rds bb, 1rd gb)
    Scott S 11:04 34 pullups
    Chuck 13:45 37 pullups (bb)
    Christina row 500m rest 1 min (2500m row total)

    ReplyDelete
  2. AnonymousSeptember 15, 2010 at 7:00 AM

    Taylor 12:21 RX (27 pullups)

    ReplyDelete
  3. AnonymousSeptember 15, 2010 at 7:42 AM

    Kenny 14:04 (35#) (30 pullups)
    Dan 11:30 RX (16 Pullups)

    ReplyDelete
  4. AnonymousSeptember 15, 2010 at 8:53 AM

    Michelle (1/2 + extra 250 row) 14:11 (39 pullups gb)
    Hollie (1/2) 6:50 RX (23 pullups)

    ReplyDelete
  5. Coach AmySeptember 15, 2010 at 10:02 AM

    Amy-11:46rx-42 pullups rx
    Marc-60pullups rx-10:56 rx
    Tammy-25 bb pullups-12:14 20kb
    Lisa-12:11rx-45 bb pullups
    Karla-13:50-rx-21pullups rx

    ReplyDelete
  6. Coach AmySeptember 15, 2010 at 12:06 PM

    Courtney-20#kb-15:05-29rr
    Brandon-11:05 rx-60 pullups

    ReplyDelete
  7. Coach AmySeptember 15, 2010 at 6:08 PM

    Corey-10:49rx-83pullups-45 1st rd
    Kayla-14:07 rx-19bb pullups-8 1st rd
    Randy-12:07 rx-49pullups-23 1st rd

    ReplyDelete
  8. Coach AmySeptember 15, 2010 at 7:15 PM

    Ellen - 51 pullups (GB)12:47rx
    Arlene - 68 ring rows, 8:59 (250m row, 12 kb/20#, 12 air squats)
    Jackie - 43 pullups (blue) 15:09rx
    Jennifer - 61 pullups (black) 15:24 (20# kb)

    ReplyDelete

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