Friday, January 7, 2011

WOD Friday 1-7-11

Warm Up
400m Run
--then--
2 Rds of:
10 Overhead Squats (PVC)
10 Back Extenstions
10 Lunges (5 per leg)
10 Pushups

Strength
Power Clean, 3x3
--then--
15-12-9 at 75% of 3RM, one minute rest between attempts

WOD
3 Rounds for time of:
20 Squat Cleans (95/65)
25 Box Jumps (24/18 in)
30 Pushups

(Rx+ do ring pushups)

Post 3RM Power Clean and WOD time to comments

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6 comments:

  1. AnonymousJanuary 7, 2011 at 6:04 AM

    Scott 14:19 75#
    Ryan D 14:51 RX+

    ReplyDelete
  2. AnonymousJanuary 7, 2011 at 7:05 AM

    Dan 16:58 95#,18in box ; 3RM 135

    ReplyDelete
  3. Coach JerryJanuary 7, 2011 at 12:03 PM

    Amy 9:31 (1/2)
    Brandon 13:49 RX+, 225#
    Chuck 2rds (20shdl,500m r,20 ab mat) 10:31

    ReplyDelete
  4. AnonymousJanuary 7, 2011 at 1:03 PM

    Excell On Ramp Program

    400m Run + 15 Push Ups (3 rounds)
    Brandye-10:16
    Jennifer-10:43

    ReplyDelete
  5. AnonymousJanuary 7, 2011 at 1:05 PM

    10 Squat Clean+ 15 Box Jumps+ 15 Ring PushUps
    (3 rounds)

    Charr-10:42

    ReplyDelete
  6. AnonymousJanuary 7, 2011 at 8:06 PM

    Angelica-16:33 55#/45#
    Ryan V.-13:11 rx
    Carey- 16:40 55#/45#
    Dave- 20:02 55#
    Sam- 16:11 rx
    Selena- 11:20 53# (10/15/20)
    Tyler- 19:33 rx
    Michael- 18:19 rx

    ReplyDelete

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