Monday, March 7, 2011

WOD Monday 3-7-11

Warm Up
500m Row
2 Rds
15 Pass Throughs
15 Back Extensions
15 KB Swings (light)
15 Wallball (14/8)

Strength
Deadlift:5-5-5-5-5

Score 10 no-kip KTEs between DL sets

WOD
15-12-9
Squat (70% of 1RM or 225/155, whichever is lower)
HSPU

Post DL 5RM and WOD time
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8 comments:

  1. AnonymousMarch 7, 2011 at 7:18 AM

    Dan: 4:55(box hspu)

    ReplyDelete
  2. AnonymousMarch 7, 2011 at 12:46 PM

    Johnny-195#/5:08(115#)
    Chuck-115#/3:45(75#)

    ReplyDelete
  3. AnonymousMarch 7, 2011 at 5:19 PM

    Hayden-Hang Clean 3x5@65 lbs.
    Squat 3x5@95 lbs.
    WOD-3rds
    250m run+30ft lunges+10 Pullups(green)7:37

    ReplyDelete
  4. AnonymousMarch 7, 2011 at 8:33 PM

    Sheri: 183# 5:06
    Dave: 275# 6:56
    Sam: 275# 5:56
    Mack: 225# 4:56
    Brian: 185# 4:32
    Jennifer: 105# 7:05
    Jim: 275# 8:19
    Christina: 135# 3:30
    Jackie: 200# 7:05
    Kaitlyn: 163# 3:23
    Will: 315# 8:50
    Tyler: 5:36

    ReplyDelete
  5. AnonymousMarch 7, 2011 at 8:35 PM

    Melissa: Strength(Squats: 7x5 53#, Overhead press: 33#)

    ReplyDelete
  6. AnonymousMarch 7, 2011 at 8:37 PM

    Zack: 3:56 (15# bar, modified handstand)

    ReplyDelete
  7. AnonymousMarch 8, 2011 at 9:16 AM

    Charr-6:53(315#)

    ReplyDelete
  8. AnonymousMarch 8, 2011 at 9:08 PM

    Carey - 6:20 w/ 100# using box (173# DL)

    ReplyDelete

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