Thursday, December 9, 2010

WOD Thursday 12-9-2010

Warm-Up
Coaches Choice

Skill
Double Unders

Strength
Hang Clean/ Power Clean
65%
75%
85%

WOD
3 rounds for time:
20 sumo-dead lift high-pull (135/85)
400m run
20 GHD sit-ups

Good actions give strength to ourselves and inspire good actions in others.
Plato


Posted by at

11 comments:

  1. Coach JerryDecember 9, 2010 at 6:27 AM

    Randy B. (HPC 8x140lbs) 12:36 (65lbs/abmat)

    ReplyDelete
  2. Coach JerryDecember 9, 2010 at 6:57 AM

    Greg Y.(HPC 3x5@115lbs) (14:1070lb SDHP/Abmat

    ReplyDelete
  3. Coach JerryDecember 9, 2010 at 11:06 AM

    Amy: 14:57 (45#)
    Sam: jump rope 75; 135# 10 reps; 12:45 (95#)

    ReplyDelete
  4. Coach JerryDecember 9, 2010 at 11:50 AM

    Joey: 95# 8 reps; 16:11 (75#)
    Brandon: 215# 5 reps; 14:40 (135# w/ 500 m row)
    Taylor: 150# 7.5; 15:23 (115#)

    ReplyDelete
  5. Coach JerryDecember 9, 2010 at 1:35 PM

    Toni: 10:46 (45#)

    ReplyDelete
  6. AnonymousDecember 9, 2010 at 5:05 PM

    Vicki 13:00 55# abmat
    Sheri 13:51 75# abmat
    Cheri 15:49 20# abmat

    ReplyDelete
  7. AnonymousDecember 9, 2010 at 6:37 PM

    Selena- 8:05(10SDHP w/33#,200m run, 20 abmat x3)
    Brian - 16:23 (ab mat, 75#)
    Mack - 16:26 (ab mat, 85#) hpc - 5@131#
    Dave - 10:23 (ab mat,250m run,75#/65#) hpc 7@105#
    Ali - 14:52 (ghd, 65#) pc 5@93#
    Jason - 16:04 (ghd, 95#) pc 7@182#
    Randy - 2k recovery row pc 7@182#

    ReplyDelete
  8. AnonymousDecember 9, 2010 at 7:14 PM

    Ryan 12:07 73# ghd
    Monica 13:30 65# ghd
    Ellen 17:18 75# ghd

    ReplyDelete
  9. AnonymousDecember 9, 2010 at 8:14 PM

    Kristine - 16:16 (400/250m x2...65#, ab mat)
    Arleene - 15:40 (53#, ab mat)

    ReplyDelete
  10. AnonymousDecember 9, 2010 at 8:56 PM

    Michael - 12:51 115# ghd
    Ryan V - 13:09 rx

    ReplyDelete
  11. AnonymousDecember 9, 2010 at 8:59 PM

    Cleans:
    Michael 12@195#
    Ryan V 15@210#
    Kristine 14@81#
    Arleene 11@66#

    ReplyDelete

Subscribe to: Post Comments (Atom)

Followers