Monday, January 17, 2011

WOD Monday 1-17-11

Warm Up
50 Double Unders
3 Rds of
10 Pass throughs
10 Box Jumps
10 Back Extenstions
10 Situps

Strength
Front Squat: 3x3
Between each set, score 10 Parrallette shoot throughs

WOD
AMRAP5
4 Power Snatch (115/75)
5 Burpees

Rest exactly 10 minutes, then

3 Rounds for time
250m Row
15 KTEs

Post Front Squat weight, and both WOD results
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6 comments:

  1. AnonymousJanuary 17, 2011 at 6:14 AM

    Steph 5rds+3 snatch (55#); 7:08

    ReplyDelete
  2. AnonymousJanuary 17, 2011 at 7:03 AM

    Ryan D FS 225x3;7rds+4 snatch RX;5:08

    ReplyDelete
  3. AnonymousJanuary 17, 2011 at 9:23 AM

    Dan 5rds+2 snatch (95#);6:45
    Hollie FS 95#;6rds+1 snatch;6:45

    ReplyDelete
  4. AnonymousJanuary 17, 2011 at 7:02 PM

    Josh- CF Football- WOD 5 rounds- 7 DL; 21 DU- 8:47

    ReplyDelete
  5. AnonymousJanuary 17, 2011 at 7:24 PM

    Ryan V.- 225x3; 8 rds+1 snatch RX; 5:09
    Jim- 65# 5 rds+4 snatches; 8:29
    Christina- 33# 5rds+1 burpee; 8:27
    Brian E- 75x3; 75# 5rds+1 burpee/presses: 6:04 bench kte
    Loren- 6 rds+ 2 snatchs RX; 5:40
    Jennifer-55x3; 5 rds small bar; 5:48
    Chuck-85x3; 5 rds 33#; 6:25 10KTE

    ReplyDelete
  6. AnonymousJanuary 21, 2011 at 6:05 PM

    Charr - 5 rds+4 burpees(115#)
    Monica - FS 123#, 6rds+2 burpees(68#)

    ReplyDelete

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