Wednesday, March 9, 2011

WOD Wednesday 3-9-11

Warm Up
500m Row
2 Rds
10 Pullups
15 Pushups
10 Squats
15 Back Extensions
10 Pass throughs

Strength
Press: 3-3-3, then
12-9-6 @70% 3RM w/ 1 minute rest between attempts

WOD
5 Rds
5 Push Jerks (#155/105)
10 KB swings (#53/35)
15 Pullups
20 Box Jumps

(Rx+: Jerk #185/115, swing #70/53, CTB pullups)

Post Press 3RM and Wod time
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9 comments:

  1. AnonymousMarch 9, 2011 at 6:00 AM

    Angelica: 80# 16:51(80#, gb)

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

    Jenna: elm 1 4:33 (1/2 ring rows)
    Thomas: elm 1 3:38 (1/2 bb)

    ReplyDelete
  3. AnonymousMarch 9, 2011 at 12:01 PM

    Johnny-85#/16:35
    Chuck-75#/14:57

    ReplyDelete
  4. AnonymousMarch 9, 2011 at 1:02 PM

    Johnny: 95# for 3RM(edit)/85# for push jerks in WOD

    ReplyDelete
  5. AnonymousMarch 9, 2011 at 7:04 PM

    Sheri: 65# 16:58(85#, BB)
    Dave: 105# 21:07(105#, GB)
    Jackie: 83# 19:30(BB, 20in box)
    Tyler: 155# 15:08Rx
    Brian: 95# 18:59(85#, RR, 18in box)
    Christina: 1RM 68# 18:10(63#, GB)

    ReplyDelete
  6. AnonymousMarch 9, 2011 at 8:01 PM

    Liz: 7:01 ELM 3

    ReplyDelete
  7. AnonymousMarch 9, 2011 at 8:29 PM

    Jim-105# 23:20 (95#,Rb)

    ReplyDelete
  8. Ryan DMarch 10, 2011 at 7:41 PM

    Ryan D. 19:49 rx+

    ReplyDelete
  9. AnonymousMarch 11, 2011 at 10:29 AM

    Charr-16:35 Rx

    ReplyDelete

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