Thursday, March 3, 2011

WOD Thursday 3-3-11

Warm Up
3 Rds
10 Pass Throughs
10 Ovd Squats
10 Pullups
10 Pushups
10 Back Extensions
10 Lunges

Skill
Rope Climb: Spend 15 minutes working on technique/progressions
or
5-5-5-5-5

WOD
Benchmark
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Perform twice. Rest as needed between attempts.

Post both WOD times
Posted by at

6 comments:

  1. AnonymousMarch 3, 2011 at 10:56 AM

    Will-11:34
    Tyler-9:45

    ReplyDelete
  2. AnonymousMarch 3, 2011 at 8:15 PM

    Pastor John-On Ramp Program #4 (10:45)

    ReplyDelete
  3. AnonymousMarch 3, 2011 at 8:26 PM

    Dave-5:18(12:23)blue
    Sheri-5:59(12:39)red
    Mack-6:31(15:06)green
    WILL-I-AM-5:18(11:47)
    Brian-5:31(12:58)ring row
    Heather-5:51(12:20)red
    Kenny-7:15(14:18)green
    Sam-6:42(13:55)RX+

    ReplyDelete
  4. AnonymousMarch 4, 2011 at 6:02 AM

    Dan-11:16(green)

    ReplyDelete
  5. AnonymousMarch 4, 2011 at 12:28 PM

    Bruce-8:07(1 set)green
    Johnny-4:15(10:29)blue
    Brandye-(7:26(#1)(7:26(#2)
    Jennifer-(6:57(#1)(7:00(#2)
    Charr-4:57(11:59)

    ReplyDelete
  6. AnonymousMarch 4, 2011 at 7:27 PM

    Hayden-6:04(1 set)green

    ReplyDelete

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