Wednesday, September 22, 2010

WOD Wednesday 9/22

Warm Up
coaches choice
+  30 v- ups
Skill - Squats
65% x 5
75% x 5
85% x 5+


WOD:
3 rounds

50 meters OH walking lunges #15/25
50 sit ups (anchor feet or not, your choice)
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11 comments:

  1. AnonymousSeptember 22, 2010 at 7:15 AM

    Scott 12:24 rx
    Chuck 1/2 11:04 8@85%

    Ryan D 9:30rx
    yesterday's wod 13rds

    ReplyDelete
  2. Coach JerrySeptember 22, 2010 at 7:48 AM

    Dan 9@85% 10:42 RX

    ReplyDelete
  3. AnonymousSeptember 22, 2010 at 9:02 AM

    Jen 12@85%-- 1/2 10:46

    ReplyDelete
  4. Coach JerrySeptember 22, 2010 at 9:07 AM

    Kenny 6@85% 14:24
    Michelle 1/2 6:52

    ReplyDelete
  5. Coach JerrySeptember 22, 2010 at 10:13 AM

    Lisa-8:40 RX
    Karla-11:50 RX
    Angelica-12:01 RX
    Bryan-13:26 RX
    Monica-9:06RX
    Amy-9:00Rx
    Marc-8:39 RX

    ReplyDelete
  6. Coach JerrySeptember 22, 2010 at 11:09 AM

    Monica - 132 @11 reps
    Amy - 132 @ 5 reps
    Marc - 255 @ 6 reps

    ReplyDelete
  7. Coach JerrySeptember 22, 2010 at 11:52 AM

    Courtney-17:51 5#plate-5@72#
    Brandon-10:18RX

    ReplyDelete
  8. Coach JerrySeptember 22, 2010 at 6:09 PM

    Hollie-11:00 rx-6@132#
    Brian - 6 reps@ 120, 13:54 (15#, 30 sit ups)
    Arleene - 6 reps@ 58 14:03 (5#, 25 sit ups)
    Jackie - 6 reps@ 120, 15:13 RX
    Stephen-yesterday's wod-11+5sdhp RX
    Will-yesterday's wod-8+3sdhp RX

    ReplyDelete
  9. Coach JerrySeptember 22, 2010 at 7:04 PM

    Joey - 10:19 (5#, 25 sit ups) 5 reps@95#
    Ellen - 12 reps@ 160#-13:28 RX

    ReplyDelete
  10. Coach JerrySeptember 22, 2010 at 7:44 PM

    Jaime-5@105#-10:54 RX
    James-6@217#-11:00 RX
    Ashley-10:13 25 sit-ups

    ReplyDelete
  11. AnonymousSeptember 22, 2010 at 10:34 PM

    CF Football
    Josh- DL- 12 reps; In-Season- 100M-17:43, 75M-13:25, 50M- 6:06
    Randy-In-Season- 100M-17:81, 75M-12:82, 50M-5.79

    ReplyDelete

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