Thursday, April 5, 2012

Friday 4-6-2012

WOD:
For Time:
Run 400m w/medball or plate
50 Air Squats
30 Pull Ups
20 Dips (ring or box)
40Air Squats
20 Pull Ups
10 Dips
Run 800m

Then if time allows:
100 sit ups
or 4X1 min plank holds.
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2 comments:

  1. Kaitlyn DupreApril 6, 2012 at 11:22 AM

    Jaime- 17:02 (green band pull ups, box dips)
    Derek- 16:01 (green band pull ups, red band dips)
    Katie- 16:30 (ring rows, blue band dips)
    Jeremy- 13:16 (ring rows, box dips)
    Stephanie- 17:02 (ring rows, blue band dips)
    Nick- 13:15 RX
    Jameen- 18:07 (2 blue bands pull ups, box dips)
    Mike H.- 20:58 (green band pull ups & dips)
    Shelly- 14:33 (blue&red bands pull ups, blue band dips)

    ReplyDelete
  2. Heather ReganApril 6, 2012 at 6:57 PM

    Jaime D-17:02(GB,box dips)
    Derek-16:01(GB,redband dips)
    Katie-16:30(RR,blueband dips)
    Jeremy-13:16(RR,,box dips)
    Stephanie-17:02(RR,blueband dips)
    Nick-13:15RX
    Jameen-18:07((2 bluebands pull ups,box dips)
    Mike H-20:58-(GB pull ups & dips)
    Shelly-14:33-(blue&red pull ups,blueband dips)
    Jason P-yesterday's WOD-5rds+3SQ RX
    Layne-11:34-(GB,box dips)
    Kyle-13:56RX
    Ethan-7:30(kids WOD)
    Kaitlyn-16:01(red dips)
    Jared-13:31 RX
    Ryan-14:37(red&blue pull ups,blue dips)
    Will-I-Am-17:20(blue band dips)
    Jamie S-20:50(RR,box dips,no wt on run)
    Corey-17:06(Rd&blue pull ups,blue dips)
    Christian-16:22(RR,25#run,blue dips)
    Heather-13:40(red dips)

    ReplyDelete

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