Wednesday, January 5, 2011

WOD Wednesday 1-05-11

Warm-Up
15 Pass Throughs
15 Ovhd Squats (PVC)
15 Pushups
15 Abmat Situps
15 Back Extensions
-then-
Coach led Burgener warm-up

Strength
Snatch 5x5


WOD
"Helen"
3 Rounds for time of
400m Run
21 KB Swings (53/35)
12 Pullups

This is a benchmark WOD. Do not scale up. Scale down if you cannot complete as rx'd in 15 minutes. Record your time and refer to back to it on rainy days.

Post max snatch weight and Helen time to comments
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7 comments:

  1. AnonymousJanuary 5, 2011 at 6:44 AM

    Steph snatch 55#;Helen 12:14 (blue+red band)

    ReplyDelete
  2. AnonymousJanuary 5, 2011 at 7:00 AM

    Dan 11:47 (bb)

    ReplyDelete
  3. AnonymousJanuary 5, 2011 at 8:54 AM

    Dana snatch 33#;Helen 12:21 (500m row, 2rds 250m row, 20lb kb, gb)

    ReplyDelete
  4. AnonymousJanuary 5, 2011 at 10:06 AM

    Amy snatch 20#, helen (2 rnds, 20 kb,GB) 10:01
    Angelica snatch 53#, 12:31

    ReplyDelete
  5. AnonymousJanuary 5, 2011 at 11:55 AM

    Chuck 7 min- 9 sq, 6 p-u, 3 pull-u; 8 rds
    Joey: snatch 55#; 12:40

    ReplyDelete
  6. BlankenBlogJanuary 5, 2011 at 6:05 PM

    Helen 10:15 RX Miss u guys!!

    ReplyDelete
  7. AnonymousJanuary 5, 2011 at 7:31 PM

    Sheri- 12:16 bb- snatch form work w/ 33#
    Dave- 12:29 snatch 75#
    Ryan V- 9:01 snatch 155#
    Rosa - 11:13 gb/snatch-form work w/ 33#
    Cheri - 18:47 rr/20#-snatch form work w/ 33#
    Brandon- 9:39 135# snatch
    Paula- 13:17 row/rr/20#
    Mike- 11:53 row/bb/20#
    Brian E2- 1/2 jerry benchmark 3:12rx
    Christina- 13:47 gb/snatch form work 33#

    ReplyDelete

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