Wednesday, January 12, 2011

WOD Wednesday 1-12-11

Warm Up
50 Jumping Jacks
25 Overhead Squats (PVC)
15 Pass Throughs
10 Back Extensions
5 Burpees
-then
Coach Led Burgener Warm Up

Strength
Power Snatch: Use 15 minutes to work up to a heavy triple

WOD
6 Rounds for time
6 Hang Power Snatch (115/75)
9 KTE (no kip)
12 Wall Ball (20/12)

Post Snatch and WOD time, por favor
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9 comments:

  1. AnonymousJanuary 12, 2011 at 5:57 AM

    Steph snatch 53#,WOD 11:09 (53#)
    Ryan D snatch 135#,WOD 9:53 RX

    ReplyDelete
  2. AnonymousJanuary 12, 2011 at 9:04 AM

    Lauren 10:09 (elem 2)g.b. 20#kb
    Dan snatch 115#,WOD 10:02(95#)
    Hollie snatch 63#,WOD 9:38 (53#)

    ReplyDelete
  3. AnonymousJanuary 12, 2011 at 9:08 AM

    Ryan V snatch 165#,WOD 8:33 RX

    ReplyDelete
  4. AnonymousJanuary 12, 2011 at 9:14 AM

    Sam 10:32 (elem 2)gb 20#kb
    Dana snatch 33#,WOD 4rds 10:45 (25#)
    Rosa snatch 53#,WOD 11:27 (43#)

    ReplyDelete
  5. AnonymousJanuary 12, 2011 at 10:35 AM

    Excel On Ramp Program

    Brandye & Jennifer
    200 m Run (1x)
    20+16+10
    Turkish Getup(5 lbs.)+Kettle Bell Swings(20 lbs.)
    13:23

    ReplyDelete
  6. AnonymousJanuary 12, 2011 at 6:06 PM

    Brian 10:04 (65# sub press)
    Donna 10:26 20#

    ReplyDelete
  7. AnonymousJanuary 12, 2011 at 6:48 PM

    Melissa E.- Elements I- 1/2- 3:36

    ReplyDelete
  8. AnonymousJanuary 12, 2011 at 8:30 PM

    Bill- Elements 2- 12-9-6
    dnf got to pushups on 2nd round

    ReplyDelete
  9. AnonymousJanuary 12, 2011 at 8:37 PM

    Tyler- Jerry's Benchmark- 4:28 RX

    ReplyDelete

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