500m Row
2 Rds
15 Jumping Jacks
15 Lunges
15 Ring Rows
15 Situps
15 Back Extensions
WOD
Use a few minutes to warmup heavy power cleans
10 Power Cleans (185/115 or 70% of 1RM, whichever is lower)
5 Rds of Cindy
8 Power Cleans
4 Rds of Cindy
6 Power Cleans
3 Rds of Cindy
4 Power Cleans
2 Rds of Cindy
2 Power Cleans
1 Rds of Cindy
"Cindy" = 5 Pullups, 10 Pushups, 15 Squats
Post WOD time
Jenna: Elm 6 6:04(1/2)
ReplyDeleteThomas: Elm 6 7:45
Dan: 25:00 (115)
Ryan: 18:25 Rx
ReplyDeleteJohnny-26:01(85#) blue
ReplyDeleteBruce-15:30 1/2(75#)green
Chuck-25:40 (75#) blue
Travis: 17:52 (115)green(started at 8)
ReplyDelete-Hayden(5rds)
ReplyDelete20 KB Swings(20 lbs.)+400m Run+10 MB Vertical Thrusters(14 lbs.(Outside)
22:22
Tyler: 22:53(160)
ReplyDeleteJen: 19:32 (53)/2 rds cindy between rds (red/blue)
Dave: 30:11(115)GB
Brian: 24:55(75)RR
Mack: 23:46(115)GB
Christina: 26:49(53)GB
Liz: (33) RR+2 rds cindy between sets
Heather: 16:19(58)RB
Kenny: 17:25(75)GB
Tami: 20:46(65)RR
Matt 15:16(135)BB
Carey: 23:58(75)
Jackie: 27:57(83)RB
Charr-21:40 Rx
ReplyDelete