Monday, May 2, 2011

WOD Monday 5-2-11

Warm Up
Row 500m
2 Rds
10 Situps
10 Box Jumps
10 Pullups
10 Pushups
5 Inchworms

Strength
Front Squat: 3-3-3-3-3 Do not use any of the sets as warm up

WOD
EMOM10
5 Shoot Throughs
5 CTB Pullups
Focus on speed of movement

Post 3RM and any WOD rounds missed
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6 comments:

  1. AnonymousMay 2, 2011 at 6:58 AM

    Brandon: 135#
    Scott: 155#
    Melissa: 110#

    ReplyDelete
  2. AnonymousMay 2, 2011 at 12:40 PM

    Jeff:235#
    Angelica:123#
    Johnny:Squat(195#)

    ReplyDelete
  3. AnonymousMay 2, 2011 at 7:42 PM

    Chuck95#

    ReplyDelete
  4. AnonymousMay 2, 2011 at 9:25 PM

    Tyler-225#
    Brain-135#/Wodx3/5
    Brent-185#/Wodx3/5
    Will-225#/Wodx3/5
    Melissa-33#/Wodx3/5
    Dave-155#/Wodx3/5
    Wayne-BS-65#/Wodx3
    Brandy-45#/Wodx3/5
    Carey-105#/7RDS RX/3rdsx3

    ReplyDelete
  5. TamiMay 2, 2011 at 11:39 PM

    21-15-9
    Power Cleans/Buckin Furpees

    Jackie - 125# Front Squat/WOD: 75# PC...6:55
    Tami - 65# Front Squat/WOD: 45# PC...6:42

    ReplyDelete
  6. AnonymousMay 3, 2011 at 10:30 AM

    Modified WOD-3rnds
    Tire Flips 1 min-rest 1 min
    Box Jumps 1 min-rest 1 min
    Pushups(hand release) 1 min-rest 1min
    Dave-51/81(18in box)/93
    Johnny-52/51(24in box)/85
    Jennifer M.-35/43(18in box)/49
    Jackie-49-(sm tire)/45-(24in box)/84

    ReplyDelete

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