Thursday, March 10, 2011

WOD Thursday 3-10-11

Warm Up
Run 400m
Row 300m
25 Double Unders
20 Situps
15 Pushups
10 Pullups
5 Burpees

Strength
Bench Press: 10-10-10-10

WOD
(Prior to beginning WOD warmup DL for 5 minutes)
4 Rds
6 Deadlifts (315/225 or 75% of 1RM, whichever is lower)
12 Ring Dips
40 Double Unders

Post Bench 10RM and WOD Time

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5 comments:

  1. AnonymousMarch 10, 2011 at 9:04 AM

    Rosa: 78# 12:04(115#)
    Scott: 7:01 Elm 2 (15-12-9)

    ReplyDelete
  2. Ryan DMarch 10, 2011 at 2:27 PM

    Ryan D. 9:50 rx

    ReplyDelete
  3. AnonymousMarch 10, 2011 at 8:10 PM

    Johnny-105#/7:04(165#) singles
    Mack-165#/11:50(185#)singles
    Brian-123#/11:59(185#)40 singles
    Sheri-78#/10:32(153#)
    Dave-135#/10:16(225#)singles
    Brandye-83#/10:11(135#)60 singles
    Jennifer-45#/10:09(103#)singles
    Heather-67#/8:59(133#)singles
    Kaitlyn-75#/9:25(row)singles

    ReplyDelete
  4. AnonymousMarch 10, 2011 at 8:13 PM

    Pastor John-Elements (3rds)
    -Box Jumps(5)small Box+KB Swings(10)20#+Burpees(5)
    6:29

    ReplyDelete
  5. AnonymousMarch 15, 2011 at 9:51 AM

    Charr-9:23 Rx

    ReplyDelete

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