Warm Up
Row 500m
50 D.U
20 Back ext.
20 pass throughs
Strength:
Squats
70% x 3
80% x 3
90% x 3+
WOD
max reps in 2 mins, rest as much as needed between movements
pull ups
push ups
squats
sit ups
burpees
The winner in each division will have bragging rights on Facebook and will receive a sweet award you can show to all your friends!
Ryan D 6@246; Monday's WOD 5rds + 9 pullups
ReplyDeleteScott 3@198; 30-55-70-50-19
Steph 5@141; 20(GB)-37-84-59-16
Chuck 7@100; 24(BB)-43-53-42-20
Dan 8@206; 30(bb)-60-60-74-21
ReplyDeleteKenny 7@215; 37(gb)-42-66-53-20 (after rolling his ankle getting down from pullups)What a fighter!
Karla-18-45-68-52-21 RX
ReplyDeleteLisa-40-40-89-81-33- BB
Angelica-25-42-78-47-26- GB
Bryan-28-43-56-46-27- BB
Tammy-33-31-80-37-21- RR
Arlene-34-25-58-34-24 -RR
Cheri-41-22-32-53-15-RR
Brandon-50-67-97-61-29 RX
Marc-5@275# 54-62-83-60-33 RX
Amy-7@142# 30-34-72-66-32 RX
Courtney-27-29-51-41-20-rr
Sheri - 10@ 140#, 26-37-71-42-28 (BB)
ReplyDeleteMonica-26-45-106-93back ext-32
ReplyDeleteCorey-66-65-106-62-37
Taylor-43-60-85-63-31
Randy-45-67-70-60-25
James-25-79-99-65-39
Joey-30 (rr)-40-89-42-28
Janae-27(bb)-39-66-64-21
Ellen-31(gb)-40-54-63-18
Steve C-31-50-76-50-7
Clinton- (1min) 11-27-45-30-14
ReplyDelete