Thursday, June 30, 2011

WOD Thursday 6-30-11

Warm Up
400m Run
2 Rds
10 Pass Throughs
10 PVC Front Squats
10 Back Extensions
10 Ring Rows
10 Pushups

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups

xxxIf WOD is completed under 7 minutes, ROW 1000m for timexxx (Error, don't do)

Post WOD time
Posted by at

9 comments:

  1. Ryan DJune 30, 2011 at 8:16 AM

    Ryan D. 3:27 rx. No row

    ReplyDelete
  2. AnonymousJune 30, 2011 at 11:53 AM

    Angelica-8:30(65#,red band)
    Jennifer-9:26(53#,green band)
    Travis-7:52(95#,green band)
    Brandy P-13:17(46#, green band for 42 reps.Last 3 reps needed green and red band)

    ReplyDelete
  3. AnonymousJune 30, 2011 at 7:05 PM

    Jen-9:44(41#)
    Jax-10:44 Rx
    Brian-5:43(41#) Ring Rows
    Mac-9:42 Rx, green band)
    Heather-6:19 Rx
    Kaitlyn-6:56 Blue band
    Sam-6:12 Rx

    ReplyDelete
  4. AnonymousJune 30, 2011 at 7:41 PM

    Patrick-11:33(Rx,green band)

    ReplyDelete
  5. AnonymousJune 30, 2011 at 7:55 PM

    Will-I-am 10:32rx

    ReplyDelete
  6. AnonymousJune 30, 2011 at 8:37 PM

    Liz-4:55(73#Deadlift + 33#KB Swings(21-15-9)

    ReplyDelete
  7. AnonymousJuly 1, 2011 at 10:34 AM

    (Did "Fran" the next day(Friday)
    Matt-4:50 Rx
    Hayden:9:54(65#,green band)
    Johnny-6:12(75#,red band)

    ReplyDelete
  8. CharrJuly 2, 2011 at 8:16 PM

    Charr-4:15 Rx

    ReplyDelete
  9. AnonymousJuly 4, 2011 at 2:10 PM

    Carey (did Fran) - 8:09 RX

    ReplyDelete

Subscribe to: Post Comments (Atom)

Followers