Monday, April 09, 2012

Monday, April 09, 2012

"Unless you're willing to have a go, fail miserably, and have another go, success won't happen."
– Phillip Adams

Warm-up: 30 DU's, 200 m row, 30 sec Bike, 5 Pull-ups, 10 Push-ups, 15 Squats/Back ext, 10 KTE's; 5-3-1 Back Squat

Mobility: Shoulders, Quads, IT-band

WOD:
Strength: Back Squat 1-1-1-1
Then: 3 rounds, 5 minutes each
1 minute Thrusters (75/55)
1 minute Sit-ups
200 m run
Remaining time after the run = rest time!
7:15 Class: Kelly with 185(PR) and 121 reps, Kevin 115 (front) and 132 (sub 65# push press, body rows for Push-ups).
9:30 Class: Patrick with 230 (PR) and 154 reps, Betsy 105 (PR) and 138 (35#).
4:00 Class: Toby got 425 (PR) and 155 reps (300 m), Jeff 285 (PR) and 112 and Onnie 205 x 3 (PR) and 122 (DSS).
6:00 Class: Josh with 365 (PR) and 175 (95#, 300 m), Nick 355 (PR) and 156 (95, 300), Ryan 320 (PR) and 136, Laura 240 (PR) and 163 (65, 300), Erin 185 (PR) and 126, Katie 145 (PR) and 147 (45#), Kellie 135 (PR) and 130 (45#) and Sarah 115 (PR) and 118 (35#). Great job, guys!
IMG_2633  IMG_2645  IMG_2650  IMG_2670

 

By | 2012-04-16T02:57:14+00:00 April 9th, 2012|Uncategorized, WOD|0 Comments

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