Monday, January 3, 2011

WOD Monday 1-03-2011

Warm-Up
3 Rounds for time of:
10 Pass Throughs
10 Overhead Squats (PVC)
10 Back Extenstions
25 Double Unders

Strength
Overhead Squat, 3x3
then 9-6-3 at 75% 3RM (rest exactly 1 minute between attempts)

WOD
5 Rounds for time of:
7 Pullups
7 Overhead Squats (135/95)
5 HSPU

*Do not exceed 15 Minutes on WOD. Post time/rounds completed to comments
Posted by at

11 comments:

  1. AnonymousJanuary 3, 2011 at 6:05 AM

    Steph 6:47 45#

    ReplyDelete
  2. AnonymousJanuary 3, 2011 at 6:58 AM

    Dan 8:36 95#

    ReplyDelete
  3. AnonymousJanuary 3, 2011 at 7:35 AM

    Clinton 8:19 55#

    ReplyDelete
  4. AnonymousJanuary 3, 2011 at 8:44 AM

    Dana 8:42 30#

    ReplyDelete
  5. AnonymousJanuary 3, 2011 at 9:56 AM

    Angelica: 6:51 (53#)

    ReplyDelete
  6. AnonymousJanuary 3, 2011 at 12:58 PM

    Toni 7:23 (33#)

    ReplyDelete
  7. AnonymousJanuary 3, 2011 at 7:00 PM

    Sheri 3x3 88#, 5:51 66#
    Sam 3x3 105#, 5:04 79#
    Carey 5x5 105#, 9:23
    Kayla 7:44 33#
    Brian 5:50 33#
    Dave 8:16 50#
    Mack 6:40 75#
    Donna 8:07 33#
    Christina 7:07 45#
    Cristen 1/2 Jerry's Benchmark (pu on knees, ring rows) 3:33

    ReplyDelete
  8. AnonymousJanuary 3, 2011 at 8:04 PM

    Ellen 3x3 85#, 10:34 65#
    Michael 3x3 115#, 7:17 95#
    Jim 3x3 80#, 8:48 65#

    ReplyDelete
  9. AnonymousJanuary 3, 2011 at 8:59 PM

    Jason- 3x3 160, 8:00 95#

    ReplyDelete
  10. AnonymousJanuary 4, 2011 at 11:23 AM

    Charr 8:50 135#

    ReplyDelete
  11. AnonymousJanuary 11, 2011 at 7:52 PM

    Michael 5:05 RX
    Monica 9:44 155# (1 pad)
    Ellen 9:31 155# (3 pads)

    ReplyDelete

Subscribe to: Post Comments (Atom)

Followers