Monday, October 4, 2010

WOD Monday 10/4

Warm Up
CFWU 3x
Strength:  Deadlift
75% x 5
85 % x 3
95 % x 1+

WOD

4 Rounds
20 Wall ball #20/14
100' walk lunges
3 Rope climbs
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7 comments:

  1. AnonymousOctober 4, 2010 at 6:09 AM

    Christina 4@125 14:59 (floor to standing climbs)
    Chuck 4@149 11:58 (floor to standing climbs)
    Steph 3@180 10:37 (floor to standing climbs)
    Scott 6@234 13:29 RX (-2 rope climbs)

    ReplyDelete
  2. AnonymousOctober 4, 2010 at 6:41 AM

    Bob (1/2) 8:24

    ReplyDelete
  3. Coach JerryOctober 4, 2010 at 6:37 PM

    corey - 11@305 - 11:05 rx
    monica - pull ups (20 per round)
    Amy-3@200#-17:27 RX+-2rds with 20# ball
    James-18:52 RX
    Brian-9rope ascents/14#-14:20

    ReplyDelete
  4. Coach JerryOctober 4, 2010 at 6:43 PM

    Cliff-Elem 3-11:15
    Ali-3@213-13:11 9 ascents from ground

    ReplyDelete
  5. Coach JerryOctober 4, 2010 at 7:54 PM

    monica 17:38(?) 9@183#
    ellen 7@213#, 14:38 (9 floor to standing each rd)
    Donna ?
    Darren ? 1/2 wod

    ReplyDelete
  6. Coach JerryOctober 4, 2010 at 9:17 PM

    Angela- 153 1rm dl WOD 8:45 (1/2 w/9 floor to standing)
    Clinton- dl 5@ 178 (1/2 w/9 floor to standing) 9:57 20#wb
    Jackie- dl 6@ 178 WOD 14:30 (w/9 floor to standing)
    Carey- dl 3@ 178 14:28 rx
    Shane - 7:44 (1/2 w/3 floor to standing, 10# wb)
    Ray DID IT...Time doesnt matter! (12:38) 1/2 w/10# wb, 3 floor to standing)

    ReplyDelete
  7. AnonymousOctober 4, 2010 at 9:45 PM

    Angelica: DL 6@ 145, WOD 11:58 (w/ floor to standing on the rope)

    ReplyDelete

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