Friday, November 19, 2010

WOD Friday 11/19

Friday
 COACH LED WARM-UP

10 mins work on shoulder mobility

WOD


AMRAP in 5 minutes of:

4 Deadlifts 
8 Burpees
12 Kettlebell swings 

Repeat for 3 rounds with 1:30 rest in between rounds.

Compare times to 1/3/10
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4 comments:

  1. AnonymousNovember 19, 2010 at 9:17 AM

    Steph 9+1 DL 145#
    Amy P 7+8 Burpees 95#
    Jeff 7+8 Burpees 205#
    Randy B 10+3 DL (35#kb, 150#)
    Dan 8+1 Burpee 205#
    Clinton 6+1 DL 275#
    Michelle 8+8 Burpees 75#
    Barb 8+11 KB 85#
    Bryan 4+4 KB 95#

    ReplyDelete
  2. Coach JerryNovember 19, 2010 at 11:13 AM

    Amy-9rds +2dl-185#/35#
    Karla-7rds+4dl-155#/35#
    Angelica-8rds+12kb-115#/35#
    Amy Z-7rds-93#/20#

    ReplyDelete
  3. AnonymousNovember 19, 2010 at 12:30 PM

    Chuck 8+4burpees 85lb

    ReplyDelete
  4. Coach JerryNovember 19, 2010 at 8:05 PM

    Dave - 7 rds 120#, 35#
    Jason - 9 rds 225#, 53#
    Jeremy - 12 rds+3 burpees 225#, 70#
    Heather - 11 rds + 4 DL 113#, 53#
    Taylor - 8 rds 185#, 53#
    Brian - 8 rds + 8 burpees 115#, 35#
    Donna - 8 rds + 4 DL 73#, 35#/20#
    Michael - 10 rds + 2 burpees 225#, 53#
    Tami - 9 rds + 1 burpee 113#, 35#
    Will - 8 rds + 4 DL 205#, 53#
    Christian - 2 rds 95#, 35# (1 rd)

    ReplyDelete

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