warm up
400m run
air squat review
wall ball shots x 10
box jumps x 10
full kb swings x 10
abmat sit ups x 10
ghd back extensions x 10
workout
amrap in 5mins:
20# wall ball shots x 5
75# sumo deadlift high-pull x 5
2min rest
amrap in 5mins:
box jumps x 5
75# push press x 5
2min rest
max calories on rower for 2mins
1min rest
max calories on rower for 2mins
post total reps of each movement from each station
compare to 09SEP09
19 comments:
we subbed 1 min. x 2 rounds
situp wallball throws instead of row.= suwbthr.
jean.total 2 amrap=180reps; 27 reps suwbthr.
reid. 220; 32 suwbthr.
shorty 180; 29 suwbthr.
steffi. 140;25 suwbthr. used guys weight for suwbthr
rob. 210reps; 42 suwbthr. box jumps got me...
lisa.110 reps; 31 suwbthr.
susi(wife)169 reps; 36suwbthr.
ryan w.....back from vacation.....its so nice to be back..
station 1) box jumps/PP (MOD PVC pipe) = 12 rounds
station 2) rower = 76
stations 3) WB/SDHP = 5 rounds, 3 wall ball shots.
Travis G bw 197lbs: Wall ball station 9 rds, box jump station 7 rds and 77 calories rowed
Chris
rx 8/8/64
caleb.rx.
10/11/71
Aaron P. bw 220lbs: Wall ball station 9 rds, box jump station 10 rds and 80 calories rowed
harry 260
wall ball 7
box jumps 9
row 89 cal
travis g- i'm starting to see some increase in work capacity out of you! great job on today's wod bro...- russ
Lynne 7/7/58 - exhausty!
10/10/56
7/10/55
7/10/69
karen said...
8/8/60 !
mego / bw 147 / rx
9/9/63
did the row first, which had HUGE impact on the rest of the WOD.
DAMN KAREN GO AHEAD! must have been the new lulu ;)
Chrissy bw 142
rx- box/push- 12, wall/sdlhp- 7. Eff those stupid wall balls. I hate them. Row 64
Time laid out by fan- at least 10 min.
Lorena
6/9/46
rx 9/6/82
work order: row, WallBall/sdlhp, Box/PushPress
Dave: 9/11(+5BJ)/88
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