warm up
3rnds of:
double unders x 10
pvc ohs x 10
jumping pull ups x 10
push ups x 10
front squat pvc form/technique
workout
shoulder press
3-3-3-1-1-1
post 1RM for score
5min rest
30-20-10 for time:
rope slams
burpees
Tuesday, June 23, 2009
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2 comments:
cav. 164bw. rx. 150#pr / 7:20
steve c. 193bw. rx. 135# / 4:25
caleb. 150bw. 145# / 4:17
harry. 243bw. 20-15-10 reps. 115# / 7:51
dustin. 165bw. 20-15-10 reps. 120#pr / 3:09
ryan. 198bw. 20-15-10 reps. 145# / 4:15
josh c. 200bw. 165#pr / 7:48
tom. 136bw. 20-15-10 reps. 105# / 3:25
turbo j. 158bw. rx. 165#pr / 3:58
jon g. 151bw. rx. 135# / 5:22
katy. 100bw. 20-15-10 reps. 60# / 4:50
jv. 116bw. rx. 115# / 5:02
boz. 216bw. rx. 205#pr / 5:58
scott. 175bw. 20-15-10 reps. 145# / 4:05
travis. 208bw. 20-15-10 reps. 115#pr / 4:44
lorena. 128bw. 20-15-10 reps. 60# / 5:57
jenn. 118bw. 20-15-10 reps. 65# / 5:57
brannon. 185bw. 20-15-10 reps. 145#pr / 4:36
dr j. 180bw. rx. 165#pr / 4:12
kyle. 180bw. 20-15-10 reps. 105# / 3:45
steve m. 190bw. 20-15-10 reps. 170# / 3:55
angela. 168bw. 20-15-10 reps. 85#pr / 6:25
kohl. 247bw. rx. 205# / 5:45
congrats to all the pr's set today! i believe it's a gym pr for having so many pr's in the same wod. awesome job to the following who, literally, went above and beyond:
cav
dustin
josh c.
turbo j.
barry 'boz'
travis
brannon
dr j.
angela
most improved goes out to travis who increased by 30lbs! i guess this shit works...
Hellooo again!
Bou 175#.4:39
Simon.130#.5:09
Rob.175#. Took a break today. Wanted to do the press though. Ran out of weights and tape. Today we are getting our new weight delivered! So that shouldn't be a problem anymore.
Fran this afternoon. My son was just asking last night if we could do this.
take it easy! (Is that okay to say to you guys?)
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