Wednesday, October 13, 2010

WOD Wednesday 10/13

Warm up
3x
10 ring dips
10 Pass throughs
10 lunges
10 "spiderman"
5 "inchworms"

Strength




WOD

3 - 5 rounds for quality of:

5 skin the cats
5/5 heavy DB/KB step ups (20″/14″)
5 glute ham negatives
5 ring dips (scale using band or add weight if necessary)
1 max L-Sit
1 max handstand hold
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5 comments:

  1. AnonymousOctober 13, 2010 at 6:05 AM

    Dana (Elements 5) 8:05 43#DL, 25#PP

    ReplyDelete
  2. AnonymousOctober 13, 2010 at 6:50 AM

    Bob (1/2 Cindy) 6rds + 5 r.r.
    Dylan (Elements 1) 1/2 3:20

    ReplyDelete
  3. Coach JerryOctober 13, 2010 at 11:02 AM

    Tues WOD
    Rosa:1/2 30(10#)-25(KTE)-28(33#)-35(20#)-25(33#)
    Amy Z:1/2 25(10#)-41(KTE)-45(33#0-55(20#)-24(33#)
    Karla:68-23-34-40-29 rx
    lisa:78-36-47-46-47 (53# for SDHP & PP)

    ReplyDelete
  4. Coach JerryOctober 13, 2010 at 11:41 AM

    Courtney-27-34-27-43-19 1/2 33#/10# Tuesdays wod

    ReplyDelete
  5. AnonymousOctober 13, 2010 at 5:08 PM

    Sheri - 5k run: 34:48

    ReplyDelete

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