2 Rds
Run 200m
15 Pass throughs
10 Ovhd Squats
10 Pullups
10 Pushups
10 Back Extension
Skill
Muscle Ups: use 15 Minutes to practice/work progressions
WOD
#1 AMRAP6
9-Squats (#155/95)
7-Burpees
5-Push Press (#155/95)
#2 3 Rds for time
10-Deadlifts (#275/185)
50-Double Unders
Pick WOD #1 or #2. Or, do them both with 10 minutes rest between WODs.
Post WOD selection and time
Dan- #1(3rds+ 9 squats)
ReplyDeleteJohnny- #1(4rds+1 burpee)#2(3:18-[75jp ea.])
Chuck-#1(3rds+9 squats)#2(4:35-[75jp ea.])
Brandye: 3rds/ 4:13
ReplyDeleteJennifer: 3rds/ 4:37
Jackie: 3rds 93#/ 7:56 173#, singles
Joey: 3rds + 1PP 85#/ 8:11 135#
Dave: 3rds + 3 burpees 95#/ 8:27 185#
Heather: 4rds + 5burpees 63#/ 7:02 133#
Melissa: 3rds + 7burpees 38#/ 7:25 53#
Brandon: 3rds + 4burpees 155#/ 5:49 275#
Jim: 3rds + 1squat 95#/ 6:34 185#
Mack: 2rds + 4PP 135#/ 8:57 225#
Brian: 3rds + 3burpees 75#/ 8:31 165#
Tyler: 3rds 155/135#/ 8:35 275#
Sam: 3rds + 2burpees 135#/ 6:40 225#
Rosa: 4 + 4squats 65#/ 6:23 125#
Angelica: 4 + 1burpee 68#/ 6:55 133#
Kaitlyn: 3rds + 2PP 73#/ 8:33 133#
Carey: 4rnds + 3 squat/5:09 153#
ReplyDeleteCoach Jason in Erie,PA.
ReplyDeleteNo Rings so worked on a strength tonight.
Deadlift-5-3-1: Max 7 reps 385#
WOD#1 4 rds+7 burpees RX
WOD#2 7:48 Singles
Charr-4 rds Rx/5:35 singles
ReplyDelete