500m Row
2 rds
10 Pass throughs
10 Ovhd Squats
10 Back Extension
10 Pushups
Strength
Weighted Pullups: 5-5-5-5-5
Spend 5 minutes warming up for WOD deadlifts
WOD
AMRAP12
3-DL (80% of 1RM)
6-KB Swings (70/53)
9-Box Jumps (24/18)
Post pullups weight and WOD rounds completed
Ryan D. #55x5. WOD: 8+2 swings @#325
ReplyDeleteCoach Jackie: 7rds + 6 swings 160#/53#KB
ReplyDeleteSam: 35#x5 pull ups, 5rds + 3DL 245#/73#KB
Dave: 7rds + 1 swing 205#/53#KB
Sheri: 7rds + 4 swings 163#/53#KB
Brandye: (10min) 10rds 115#/35#KB
Jennifer: (10min) 8rds 95#/35#KB
Dan: 8rds + 3box jumps
ReplyDeleteChuck: 8rds +3box step ups
Heather: 9rds + 6swings 133#/53#KB/18"
Brian: 7rds + 3swings 205#/35#KB/18"
Kaitlyn: 7rds + 5box jumps 125#/35#KB/18" (w/ a kidney infection :])
Melissa: 11rds + 6swings 53#/20#KB/12"
Kenny: 8rds + 7box jumps 105#/35#KB/24"
David: 9rds + 1DL 155#/35#KB/24"
ReplyDeleteAngelica: 9rds + 6swings 149#/35#KB/18"
Tyler: 8rds + 6swings 275#/73#KB/24"
Jim: 7rds 205#/53#KB/24"
Brandon: 9rds 335#/73#KB/24"
Carey- 9rnds+2dl 158#dl/35#kb/22in box
ReplyDeleteTami- 9rnds+2dl 95#dl/35#kb/18in box
Michael- AMRAP in 12min- 4 chest to bar pullups/ 5 clapping pushups/ 6 pistols (3 each leg) 14rnds + 1 pushup
Correction Coach Jackie-163#dl
ReplyDeleteCoach Jackie-22in box
ReplyDelete