Tuesday, November 29, 2011

Wednesday 11-30-11

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Good Mornings
10 Push Ups
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch


WOD:
4rds for time:
400m Run
14 Box Step Ups (115/75)
18 KB Swings (70/53)


Post WOD time
Posted by at

8 comments:

  1. AnonymousNovember 30, 2011 at 6:44 AM

    Melissa-27:24(35#KB)

    ReplyDelete
  2. AnonymousNovember 30, 2011 at 9:03 AM

    Melissa-(4rds-400m Row+15 Shoot Throughs+20 KB Swings)

    ReplyDelete
  3. AnonymousNovember 30, 2011 at 12:15 PM

    Sherri-18:54(33# BSU,8in.,10#KB)
    Irene-18:46(45# BSU,2x18in.,2x15in.,35# KB)
    Lisa J.-18:18(45# BSU,10in.,35#KB)
    Tonia-16:29(41# BSU,8in.,35# KB)
    Louise-15:03(45# BSU,11in.20# KB)
    Liza-78#x4 Incline Press/16:43(55,60,65,75lb. BSU/35# KB,12in.
    Chuck-15:26(65# BSU,400m Row,12in.20# KB)
    Petra-16:09(65# BSU,12in.,20# KB)
    Jed-18:55(85# BSU,53# KB)
    Chris-19:15(75# BSU,53# KB)
    Margeret-17:09(53# BSU,20# KB,12in.)

    ReplyDelete
  4. AnonymousNovember 30, 2011 at 12:16 PM

    Amy Z.-54.7(Monday's WOD,8rds)

    ReplyDelete
  5. AnonymousNovember 30, 2011 at 7:10 PM

    Brandon-19:04 RX
    Mack- yesterday's WOD-185#incline press/3rds+11 pull ups
    Darby-23:35 (18"BSUX1Rd then 12")
    Jameen-22:16(53#X1Rd then 35#, 12"BSU)

    ReplyDelete
  6. AnonymousNovember 30, 2011 at 7:50 PM

    Carl-19:30(75#BSU,12",53#KB)

    ReplyDelete
  7. AnonymousDecember 1, 2011 at 12:16 PM

    Amy Z.-17:41 (12in.,45# BSU,3rds)
    Jessica-17:35 RX

    ReplyDelete
  8. AnonymousDecember 1, 2011 at 12:48 PM

    Charr-16:09 RX

    ReplyDelete

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