Tuesday, January 11, 2011

WOD Tuesday 1-11-11

Warm Up
Row 500m
then 2 Rds of:
10 Back Extensions
10 Pass Throughs
10 Lunges
10 Pushups
10 KB swings (35/20)

Strength
Romanian Deadlifts:
take 10 Minutes to build up to a relatively heavy set of 10. Focus on technique

WOD
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Workout should not exceed 12 minutes. Scale appropriately.

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8 comments:

  1. AnonymousJanuary 11, 2011 at 9:50 AM

    Amy 4:34 63#

    ReplyDelete
  2. AnonymousJanuary 11, 2011 at 11:48 AM

    Ryan V 4:49 RX (225#)

    ReplyDelete
  3. Ryan DJanuary 11, 2011 at 3:31 PM

    Daggum Ryan V. Good work.

    ReplyDelete
  4. AnonymousJanuary 11, 2011 at 5:12 PM

    Dave 5:08 155#, box HSPU
    Sheri 9:13 155#, 2 pad HSPU
    Amber 7:20 58#, 2 rds pike, last rd box HSPU
    Jackie 7:01 155#, box HSPU
    Jason 11:28 225#, 2 RDS w/2 pad HSPU, last RD box HSPU

    ReplyDelete
  5. AnonymousJanuary 11, 2011 at 6:09 PM

    Mack 7:38 (183#, pike pu)

    ReplyDelete
  6. AnonymousJanuary 11, 2011 at 8:28 PM

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

    ReplyDelete
  7. AnonymousJanuary 11, 2011 at 8:57 PM

    Carrie 5:26 (155#,2 X 135#, box hspu)

    ReplyDelete
  8. AnonymousJanuary 14, 2011 at 10:32 AM

    Charr 5:19 RX

    ReplyDelete

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