Friday, February 18, 2011

WOD Friday 2-18-11

Warm Up
400m Run
2 Rds
10 Ovhd Squats (PVC)
10 Pullups
10 Situps
10 Back Extensions
5 Burpees

Strength
Overhead Squat: 3-3-3
then
Back Squat: 1x20 @60% 1RM

WOD
In 10 minutes:
Row 1000m
then
AMRAP
3 HSPUs
6 Ring Dips

Post Ovhd Squat 3RM and number of rounds completed of WOD
Posted by at

5 comments:

  1. AnonymousFebruary 18, 2011 at 12:07 PM

    Johnny-80#/6 rds+1 dip

    ReplyDelete
  2. AnonymousFebruary 18, 2011 at 5:05 PM

    Angelica-63#OHS/105#bsx20/7rnds-box hspu-1 leg dips

    ReplyDelete
  3. AnonymousFebruary 18, 2011 at 6:31 PM

    Jim- 95#OHS/ 5rnds box hspu
    Tyler-OHS form work/6rnds rdips w/ mscleup
    Sam-OHS form work/8rnds box hspu

    ReplyDelete
  4. AnonymousFebruary 18, 2011 at 7:37 PM

    Seth-AMRAP(15 min) 3rds+back end of ramp coming back on the run
    400 m Run
    10 SDLHP (41 lbs.)
    15 Back Extension
    20 Sit Ups

    ReplyDelete
  5. Ryan DFebruary 19, 2011 at 12:22 PM

    Ryan D. 205x3. 4 Rds + 1 HSPU rx.

    ReplyDelete

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