Wednesday, November 10, 2010

WOD Wednesday 11/10

Warm Up - 3x
10 Back ext
10 GHD
10 Pass Through
20 lunges


WOD
AMRAP 15

12 Push Press - 60% of 1RM
12 Front squat - same weight
6 Burpees

Spend the rest of the day on Active Recovery, Mobility, Flexibility, Stretching
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6 comments:

  1. Coach JerryNovember 10, 2010 at 10:08 AM

    Lisa-8rds+12pp 45#
    Karla-5rds+12 pp 45#
    Angelica-6+12pp 55#
    Arlene-6+4 burpees 33#
    Amy-'Randy' 5:45

    ReplyDelete
  2. Coach JerryNovember 10, 2010 at 10:10 AM

    Steph-4+12 front squats 65#
    Chuck-5+7 front squats 45#
    Amy P-4+7pp 45#
    Michelle-5+6 front squats 33#
    Dana-3rds 33#
    Rosa-5+7 front squats 45#

    ReplyDelete
  3. Coach JerryNovember 10, 2010 at 11:28 AM

    Amy-6rds+1 front squat 65#
    Brandon-5rds-135#

    ReplyDelete
  4. AnonymousNovember 10, 2010 at 12:32 PM

    BUCK FURPEES!

    ReplyDelete
  5. Coach JerryNovember 10, 2010 at 6:24 PM

    Corey-6+3 front squats 95#
    Kaitlyn-5+4 front squats 58#

    ReplyDelete
  6. Coach JerryNovember 10, 2010 at 7:05 PM

    John-4rds-12min
    Joey-7+11pp-55#
    Taylor-5+8pp-95#
    Monica-7+7pp-58#
    Ellen-4+9squats-65#

    ReplyDelete

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