Monday, October 11, 2010

WOD Monday 10/11

Warm up
row 500m
3x
10 squat hops
5 burpees
10 back ext
10 ghd's

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

AMRAP 15

20 Pull-ups

30 Push-ups
40 Sit-ups
50 Squats
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9 comments:

  1. AnonymousOctober 11, 2010 at 6:09 AM

    Steph 3 + 23 situps (rr)
    Scott 2 + 15 pullups RX
    Chuck 2 + 20 situps (rr)
    Dana (Elem 4) 4rds + 2 thrusters
    Ryan D PC 7@190#

    ReplyDelete
  2. AnonymousOctober 11, 2010 at 7:16 AM

    Hollie 3rds

    ReplyDelete
  3. AnonymousOctober 11, 2010 at 9:10 AM

    Dan 2 + 20 situps (bb)
    Amy 2 + 6 squats RX

    ReplyDelete
  4. Coach JerryOctober 11, 2010 at 11:46 AM

    Monica-2rds+14 pushups RX
    Lisa-3rds+12 pullups BB
    Karla-2rds+20 pullups RB
    Kristine-1/2-2rds+13 situps
    Jerry-1/2-4rds+11 situps rb/bb
    Courtney-1/2-3rds+4 squats rr

    ReplyDelete
  5. AnonymousOctober 11, 2010 at 4:55 PM

    Sheri - 2rds + 20 situps (BB)

    ReplyDelete
  6. Coach JerryOctober 11, 2010 at 7:28 PM

    Janae - 1/2 3+10 squats (BB)
    Brian - 1/2 3+20 sit ups (rr)
    Donna - 1/2 3+8 sit ups (GB)
    Ashley - 1/2 5+14 sit ups (rr)
    Andy - 1/2 (10 min) 3+10 ring rows (rr)
    Kim - 1/2 (10 min) 2+17OHS w/pvc (10 rr, 15 push ups, 20 OHS)
    Ali - 2+10 pull ups (rx)
    Randy - 2+36 sit ups (rx)
    Ellen - 2+7 sit ups (GB)
    James - 2+20 squats (rx)

    ReplyDelete
  7. Coach JerryOctober 11, 2010 at 7:29 PM

    Paula - elements II (21-15) 9:37

    ReplyDelete
  8. Coach JerryOctober 11, 2010 at 8:28 PM

    Joe - 2+2 pull ups (rx)

    ReplyDelete
  9. Coach JerryOctober 12, 2010 at 7:03 PM

    Carey - 2rd + 1pushup RX

    ReplyDelete

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