Friday, October 15, 2010

WOD Friday 10/15

Warm up
CFWU 3x
+ 20 ring dips

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

WOD

21-15-9
DB/KB Thrusters (21, 15, 9 total, not each arm)
Deadlift
row for calories
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9 comments:

  1. AnonymousOctober 15, 2010 at 7:10 AM

    Steph 12:18 (TH 25#; DL 125)
    Scott 11:54 (TH 30#; DL 165)
    Chuck 16:16 (TH 20#; DL 105)

    ReplyDelete
  2. AnonymousOctober 15, 2010 at 7:11 AM

    Dylan (elem 2) 18:39 (includes the puking break)
    Bob (15-9-6) 8:20 (TH 15#; DL 125#)

    ReplyDelete
  3. AnonymousOctober 15, 2010 at 7:14 AM

    Ryan D FIGHT GONE BAD 370

    ReplyDelete
  4. AnonymousOctober 15, 2010 at 8:02 AM

    Kenny (15-9-6) 12:31 (TH 25#; DL 165#)

    ReplyDelete
  5. Coach AmyOctober 15, 2010 at 8:57 AM

    Daron-12:37-25#db/165#dl
    Jerry-12:35-35#db/205/185#dl
    Clinton-11:53-25#db/185#dl

    ReplyDelete
  6. Coach AmyOctober 15, 2010 at 9:06 AM

    Dana (Elem 6)4:44
    Rosa (Elem 2) 14:22

    ReplyDelete
  7. Coach AmyOctober 15, 2010 at 9:51 AM

    Karla-13:16-20#/140#
    LIsa-8:48-10#/103#
    Angelica-10:42-10#/107#

    ReplyDelete
  8. AnonymousOctober 15, 2010 at 5:17 PM

    Coach Jason-12:31- 50#/ 250#

    ReplyDelete
  9. Coach JerryOctober 15, 2010 at 7:33 PM

    Taylor - 11:25 (30# kb, 185# DL)
    Jeremy - 10:28 (35# kb, 205# DL)
    Heather - 9:59 (20# kb, 105# DL)
    Paula - elements 4 - 5 rds + 2 burpees
    Brian E. - 15:28 (15# kb, 165# DL)
    Joey - 10:40 (20#, 93# DL)
    James - 9:59 (35# kb, 225#)
    Joe - 12:02 (35# kb, 225# DL)

    ReplyDelete

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