Friday, March 11, 2011

WOD Friday 3-11-11

Warm Up
50 Double unders
-or-
500m Row
then
2 Rds
15 Jumping jacks
15 Lunges
15 Back Extensions
10 Pullups
10 Med Ball Cleans

Strength
Squat: 3-3-3-3

Score 10-15 Hollow Rocks between sets
What's a Hollow Rock? http://www.youtube.com/watch?v=WxMtbEQFpnw

WOD
15-10-5
Hang Power Clean (#135/95)
Thruster

ouch.

Post Squat 3RM and WOD time
Posted by at

7 comments:

  1. AnonymousMarch 11, 2011 at 6:59 AM

    Dan: 135# 4:31(95#)
    Jenna: 9:06 (15-12-9)
    Thomas: 9:31 (15-12-9)

    ReplyDelete
  2. AnonymousMarch 11, 2011 at 11:18 AM

    Rosa-128/4:19(55#)

    ReplyDelete
  3. AnonymousMarch 11, 2011 at 11:50 AM

    Chuck-115#/5:03(53#)

    ReplyDelete
  4. Ryan DMarch 11, 2011 at 1:57 PM

    Ryan D. 4:38 rx

    ReplyDelete
  5. AnonymousMarch 11, 2011 at 7:16 PM

    Dave-form work on squat 5:54@75#
    Jim-205# 4:32@75#

    ReplyDelete
  6. AnonymousMarch 11, 2011 at 7:45 PM

    Strength
    Seth & Hayden-Hang Snatch(3x4-48 lbs.)Front Squat(3x5-73 lbs.)
    WOD-AMRAP(15 min.)500 m Row+10 Wall Balls+20 Sit Ups
    Seth-5 rds+28m
    Hayden-4 rds+10 Wall ball

    ReplyDelete
  7. AnonymousMarch 11, 2011 at 11:32 PM

    Coach Jason- 360# Squat; 3:18(95#); 2 rounds Tabata Row 93M. 1 Mile run.

    ReplyDelete

Subscribe to: Post Comments (Atom)

Followers