Monday 111212
5 Rounds for time of:
10 Burpees
10 Dumbbell Hang squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
Post time to responses.
Monday 111212
5 Rounds for time of:
10 Burpees
10 Dumbbell Hang squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
Post time to responses.
10:27
Ran 4 miles 33:08
=8:19
SP 135 x 5
Rx’d=13:20
Good WOD, and great job, 6am-ers–
Push press
5@100#
WOD as rx’d
9:30
11:?? 40#
Nice job, Ailee
Wod as rx’d
8:10
Thanks Trae! Great job 9:30ers!
Power Camp
400M Run
30 Second Drills – Singles, Push Ups, Sit Ups, Jumping Jacks, etc.
As many reps as possible in 4 min then 3 min then 2 min then 1 min of: Double Unders then Burpees = 414 Doubles & 92 Burpees = 506 total reps
Total Reps:
4 min of Medball Cleans (14#)
3 min of Wall Balls
2 min of Ball Slams
1 min of Lateral Jumps
= 139 reps…..great job Julie!
105# x 7
WOD 9:50
Right shoulder bothering me so I did:
5 rounds
15 GHD Back Ext
15 GHD Sit Ups
Wod as rx’d
7:26
Great pic!
WOD
as rx’d
11:53
Nicole Mc, you’re awesome!!!
WOD w 25# then 20#: 11:25
Great noon class!!
Overhead Squat
3x 5@ 105
WOD as Rx’d
7:31
BTH SP 8@115
wod
9:14
BTH SP 5@115
wod rx’d
8:36
Back Squats (wk 4)
10 sets of 3 @ 170
Shoulder Press
5@80
Wod as Rx’d
6:26
Push Press
110-125-140
WOD with 40# 13:34
5 rounds
10 deadlift 225#
10 ring pushups
6:30
WOD w/only 15# DB’s
10:53
Wod: rx’d 9:41
Shoulder press 5 @ 145