12/28/09 Monday

W.O.D.

Strength: Bent over rows  3-3-3-3-3

Then 3 rounds of:

10 Pull ups

10 Ft squats 155/95

10 Burpees

” if ever you feel like saying “I CANT” just picture this man in your head. Then say YOU CAN!!!!!DAMIT.

2009
12/28
CATEGORY
Uncategorized
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    • Rich
    • December 28th, 2009

    A.M.

    Warmup:
    250m Row

    2 Rounds
    BB Complex 45#
    10 Situps

    WOD:

    5×5 Back Squat 190#

    5×5 Bench Press 175#

    Feeling good, I am looking forward to todays WOD. Time to work off all this Christmas spirit.

      • Rich
      • December 29th, 2009

      P.M.

      WARMUP:
      Jumprope Double Under Work
      Joint Mobility
      400m Sprint 1:09

      WOD:

      Strength:

      Bent Over Row
      3-3-3-3-3 = 95-115-135-155-175 (PR)

      MetCon:

      3 RFT of
      10 Pullups
      10 Front Squats 155#
      10 Burpees

      I scaled back and used 35# DBs, everything else was RxD. 5:01 was the time. That WOD was deceptively evil, good stuff.

    • Wayne Hinton
    • December 28th, 2009

    Monday – the right way to start the week. Warm up 400m run then joint flexibility complete.

    Strength – 3,3,3,3,3 bent over rows – 109, 119, 129, 139, 159 (PR)

    WOD 3 rounds 10 puluups, 10 front squats, 10 burpees for time
    Time 8:48 scaled to band pullups 89# front squat for two sets then 45#, step back burpees

    Thanks Tony and WW!

    • Wayne Willette
    • December 28th, 2009

    rowed 1600 meters for time; 5:45
    5 – 50 yard sprints for time, minimal rest

    WOD is gettin demolished this evening.

      • Wayne Willette
      • December 29th, 2009

      4:13 as rx’d

        • Jerad
        • December 29th, 2009

        Nice bro… You smashed that sucker!!

    • Norm Andres
    • December 29th, 2009

    Strength: Bent over rows  3-3-3-3-3
    95#-115#-135#-155#-175#

    Then 3 rounds of:
    10 Pull ups
    10 Ft squats 35# DB
    10 Burpees

    Finished @6:14

    • Jerad
    • December 29th, 2009

    Bent over rows… 135, 181, 201, 231 (pr), 181

    WOD… As RxD w 55lb dumbells 5:31
    That was a nasty little workout

    • Yvette Mojarro
    • December 29th, 2009

    400 m sprint 1:32- I was very surprised but it killed me

    Bent over rows 67#,77#,87#,97# and 107#

    WOD as Rxd 95# 14:58
    yeah, thought i was sick and gonna hurl……….

    • Jonah
    • December 29th, 2009

    95, 145, 165, 185, 205 bent over rows, 8:09 WOD Rx’d

    • Linzy St. George
    • December 29th, 2009

    WOD as Rxd 10:12

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