Friday, January 28, 2011

WOD Friday 1-28-11

Warm Up
Run 400m
2 Rds
10 Pass Throughs
10 Overhead Squats (PVC)
10 Pullups
10 Abmat Situps

Strength
Clean and Jerk: 2-2-2-2-2

WOD
"Dirty Thirty"
30 Cal Row
30 Power Snatch (75/45)
30 Overhead Squat (75/45)
30 GHD Situps
30 SDHP (75/45)
30 Ring Dips
30 Hang Squat Cleans (75/45)
30 Box Jumps (24/18)
30 Good Mornings (75/45)
30 Burpees

Post C-n-J 2RM and WOD time
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6 comments:

  1. AnonymousJanuary 28, 2011 at 8:35 AM

    Ryan D 195# cj; 17:25

    ReplyDelete
  2. AnonymousJanuary 28, 2011 at 9:57 AM

    Dana: 53#; 14:58 + (15 reps 25#)
    Johnny: Elem 4 8 rds

    ReplyDelete
  3. AnonymousJanuary 28, 2011 at 11:59 AM

    Brandye: 13:59 (15 reps)
    Jennifer: 63#; 16:37 (15 reps)
    Chuck: 85#; 15:10 (20 reps)

    ReplyDelete
  4. AnonymousJanuary 28, 2011 at 5:49 PM

    Sandra-7:51 1/2 Elements 1

    ReplyDelete
  5. AnonymousJanuary 28, 2011 at 6:43 PM

    Will-CJ 185#CJ; 33:07 asst. dips 75#
    Dave- CJ 145x1 PRClean,135x2; 26:58 asst. dips 53#
    Tyler- 195#CJ; 26:50 75# asst. dips
    Sam- 185#CJ; 23:18 75# asst. dips
    Sheri- 83#CJ; 22:50 45#ab mat sit-ups asst. dips

    ReplyDelete
  6. AnonymousJanuary 30, 2011 at 2:57 PM

    Brandon: 20:42 Rx

    ReplyDelete

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