Wednesday, December 29, 2010

WOD Wednesday 12-29-2010

Warm- Up
Coach Led

Strength
Press
Find your three rep max then
15-12-9 @ 75% of your 1RM with one minute rest between sets.


WOD
For Time:
40-30-20-10 reps
Push Press (60% of your 1rm press)
KTE's
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3 comments:

  1. Coach JerryDecember 29, 2010 at 6:31 PM

    Steph 5k row 23:10
    Brandon 105/95 9:21 RX
    Dave S. 10:15 (40/20/10)
    Shari 11:32 43#
    Selena 11:00 33#
    Cheri 1/2 9:06 33#
    Kaitlyn 12:13 45#
    Christina G. 12:50 33#
    Mack Z. 17:32 75#

    ReplyDelete
  2. Coach JerryDecember 29, 2010 at 8:23 PM

    Matt 6:03(15/10/5)75#

    CF football team WOD: 4 rounds 400M run, 16 power cleans, 16 box jumps
    ^^Jason & Kenny- 24:29 Jason 145# 24in box, Kenny 45# 18in box

    ReplyDelete
  3. Coach JerryDecember 29, 2010 at 8:58 PM

    Tami-12:36 35#
    Ryan-10:55 95#

    ReplyDelete

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