Tuesday, March 10, 2009

warm up
tabata mash up:
russian kb swings @ 24kg
double unders
pvc x 12:
deadlift
hang power clean
push jerk
ohs

workout
30/15 mash up at each station:
30 secs work/15 secs rest for 8 intervals total
(alternate exercises for 4 intervals of each)
score is total reps of each exercise per station

station one
225# deadlift / muscle ups
rest 5 minutes

station two
75# shoulder press / 28" box jumps
rest 5 minutes

station three
135# hang squat cleans / abmat situps

post reps for score

3 comments:

  1. name . bodyweight
    mod
    station 1 reps / station 2 / station 3

    josh c . 185
    modified
    39-14 / 44-35 / 11-65

    steve c . 205
    modified
    49-17 / 47-38 / 19-72

    guy . 180
    modified
    30-12 / 45-47 / 18-82

    bill . 200
    modified
    15-11 / 23-30 / 9-58

    rowdy . 180
    modified
    30-28 / 44-55 / 15-73

    harry e . 260
    modified
    32-9 / 51-20 / 48-21

    angela . 170
    modified
    23-8 / 38-43 / 13-42

    cav . 165
    modified
    37-9 / 46-58 / 25-72

    luis . 145
    modified
    30-8 / 46-36 / 27-66

    ryan . 200
    modified
    28-10 / 35-33 / 25-55

    one-2 . 170
    modified
    36-12 / 34-30 / 20-36

    sara . 125
    modified
    63-40 / 32-34 / 36-68

    catherine . 145
    62-40 / 55-44 / 36-80

    jv . 120
    modified
    40-18 / 51-47 / 28-72

    christian . 146
    RX
    38-23 / 44-58 / 12-64

    dr j . 180
    RX
    54-10 / 39-58 / 30-69

    caleb . 160
    RX
    34-14 / 53-65 / 22-89

    russ . 164
    RX
    40-18 / 51-47 / 28-72

    lorena . 128
    FRIDAY 090306 WOD rx 48:59

    ReplyDelete
  2. JV only got 6 on the 135 hang squat clean for station 3, but if you guys wanna pretend i got 28 I'm okay with it.
    -JV

    ReplyDelete
  3. Rob.210
    mod muscle ups

    42-15/ 57-42 / 22-82

    ReplyDelete