Tuesday, June 14, 2011

WOD Tuesday 6-14-11

Warm Up
400m Run
2 Rds
10 Inchworms
20 Lunge Steps
10 Good Mornings
15 Situps
10 Pullups

Strength
Deadlift: 3-3-3-3-3

Warm up as needed. Keep all work sets above 80% 1RM

WOD
3 Rds
10 HSPU
20 KTEs

Post DL 3RM and WOD time
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4 comments:

  1. AnonymousJune 14, 2011 at 11:10 AM

    Angelica-200#/6:36 (2 pads)
    Lisa J.-103#/5:20 (20lb. DB Shld Press,10 reps ea.)
    Tonia B.-88#/3:39 (15 lb. DB Shld Press,10 reps ea.)

    ReplyDelete
  2. Ryan DJune 14, 2011 at 12:22 PM

    Ryan D. 375x3. 5:45 rx

    ReplyDelete
  3. AnonymousJune 14, 2011 at 8:48 PM

    Brian-#215/3:23 (leg tucks, modified pu)
    Donna-#123/5:15 (Box hspu)
    Mack-#315x2/6:26 (box hspu)
    Lil Mack-4:19 (box hspu)
    Amanda-#173/6:35 (1 abmat)
    Adam-#255/6:25 (box hspu)
    Dave-#315x1/9:35 (box hspu)
    Jackie-#218/8:11 (2 abmats)
    Troy-#365/8:20 (1 abmat)
    Brandy-#113/8:49 (2 abmats)
    -J-#193/10:01 (box hspu)
    Patrick-#295/9:45 (2 abmats)
    Kenny-#225/5:56 (ring pu)
    Alli-#133/6:15 (box hspu)
    Carey-#193/8:56 (10-6-6 kicking hspu)
    (box hspu for the remainder pu)

    ReplyDelete
  4. AnonymousJune 16, 2011 at 5:30 AM

    Coach Jason in Erie, PA- 435#/8:01(1 abmat)

    ReplyDelete

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