Tuesday 121009
For time:
400 Meter run
50 One legged squats (alternating)
400 Meter run
50 Walking lunge steps
400 Meter run
50 Double unders
400 Meter run
Post time to responses.
Tuesday 121009
For time:
400 Meter run
50 One legged squats (alternating)
400 Meter run
50 Walking lunge steps
400 Meter run
50 Double unders
400 Meter run
Post time to responses.
Sp 95.115.135
Pp 155.175.185
Sj 185.195.205
Wod w 150 air sq sub for pistols
14:00
SP: 95,115,135
PP: 155,165,175
SJ: 185,195,225
150 squats for pistols
17:13
nice work Royce.
Sp: 3 ea @ 55-65-70
Pp: 3 ea @ 75-80-85
Pj: 3 ea @ 90-95-115(f on 2)
WOD: 16:39
pistols using 17″ box for target
Fun workout!
Power Camp:
400 m run
Agility Drills
400 m run
:30/:30, 6 rds:
med ball taps
roll ins
med ball cleans
Tabata Stations:
rope swings
row
back extensions
3 reps each @
SP 95.115.135
PP 155.175.185
SJ 185.195.205(f)
Wod Rx’d: 12:01
Rx’d=13:19
Nicely done, Breck-
SP – 55-65-75
PP – 85-95-100
SJ – 110-120-130
WOD w/ pistols to green/black box target = 14:21
SP: 3 ea @ 65-75-80
PP: 3 ea @ 85-95-105
PJ: 3 ea @ 115-120-125
Wod w/150 air squats for pistols
14:30
Leg Burner!!
SP: 65-75-80(2)
PP: 85-95-105
PJ: 115-120-125(2)
Wod w/ 150 air squats
16:57
Shoulder press up to 85#
Push press up to 105#
Split jerk up to 115#
WOD
w/pistols as low as possible
14:47
Great job, Brandy & Laura!
SP: 3 ea @ 65-75-85 (2)
PP: 3 ea @ 90-95-100
SJ: 3 ea @ 105-110(2)-110(2)
WOD w/green box for pistols and 150 singles – 14:54
Michelle, like the pic.
SP: 3 ea @ 85-95-100
PP: 3 ea @ 115-125-135
PJ: 3 ea @ 145-155-165
7 Rounds for time of:
15 Power cleans (Men 115 lbs, Women 85 lbs)
35 Sit-ups
Time=14:50
SP: 95,105,115
PP: 125,135,145
SJ: 155,165,175
WOD/150 singles
12:19
Thanks Doctor D you too!
SP – 55-65-75
PP – 85-90-95
SJ – 105-115-125×2 (Failed on 3rd attempt)
WOD w/ pistols to yellow box target = 13:35
Great pic Michelle! Fun noon class!
SP: 115, 135, 155
PP: 155, 175, 185
SJ: 155, 175 ran out of time on 3rd set
Wod with 500m row= 18ish. The pistols took me forever as I did them all on the right leg. Nursing a strained calf muscle on left leg. Good job Ashleigh!
SP 3×115-135-145
PP 3×155-175-195
PJ 3×205-215-225(2f)
wod
12:36
SP: 95, 115, 125
PP: 135, 155, 165
SJ: 165, 175, 200
WOD: (with ugly non legit side pistols): 16:43
WOD w/green box for pistols – 12:39
SP: 65-75-85
PP: 95-105-115
SJ: 125-135-didn’t do another set
WOD rx’d
12:43
DU’s unbroken. Great job 5am!!
SP 3×95-135-145
PP 3×155-185-205
PJ 3×205-225-235
wod
13:20
WOD
As Rx’d
Time: 11:17
SP: 3 x 95.115.135(f)
PP: 3 x 135.155.165
SJ: 3 x 175.185.185
WOD w/ rolling pistols (best effort)
14:35 rx.d
SP: 3 ea @ 85-95-100
PP: 3 ea @ 115-125-135
PJ: 3 ea @ 145-150(f)- blah
WOD as Rx’d
=11:47
Not RX’D, sorry about that!
Back Squats = 315-335-355(f)
7 Rounds for time of:
15 Power cleans (115 lbs)
35 Sit-ups
Time=13:06
wod w/ pistols to 17″ box
12:41
WOD= 14:23
using a 24″ box for the one legged squats
11:02
subbed for full squats. No need to do one legged squats, its over achieving imo