Monday, February 21, 2011

WOD Monday 2-21-11

Warm Up
Row 500m
2 Rds
15 Back Extensions
15 KB Swings (light)
15 Pullups
15 Squats
15 Good Mornings (PVC/Barbell)

Strength
Deadlift: 5-5-5-5

WOD
AMRAP20
5 HSPUs
10 Toes through rings (or KTEs)
20 Med Ball Cleans (20/12)

Post DL 5RM and rds completed of WOD


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6 comments:

  1. AnonymousFebruary 21, 2011 at 12:14 PM

    Johnny-185#/5rds+5 HSPU
    Dave S.-225#/5rds(KTE)
    Angelica-153#/7rds
    Chuck-135#/7rds+7 Medball Cleans(Leg Raises)
    Joey-185#(2)/7 rds+7 toes to bar

    ReplyDelete
  2. AnonymousFebruary 21, 2011 at 5:03 PM

    Hayden: excel on ramp 10:10

    ReplyDelete
  3. AnonymousFebruary 21, 2011 at 5:04 PM

    Pastor John: excel on ramp (200m row, air squat 10-5) no time

    ReplyDelete
  4. AnonymousFebruary 21, 2011 at 8:00 PM

    Rosa: 6rnds +18 mbc (115#dl)
    Sam: 9rnds-box hspu (255)
    Mack: 6rnds+6 kte (215#dl)
    Jim: 5rnds + 11 mbc (295#dl)
    Christina: 7rnds (94#dl)
    Brian: 6rnds + 10kte (205#dl)

    ReplyDelete
  5. AnonymousFebruary 21, 2011 at 8:49 PM

    Coach Jason-340#DL; 6 RDS+3 DBL mat HSPU

    ReplyDelete
  6. AnonymousFebruary 21, 2011 at 9:22 PM

    Carey: 8rnds (163#dl)
    Will: 7rnds + 10ring to toes(325#dl)

    ReplyDelete

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