warm up
double unders x 50
abmat sit ups x 40
walking lunges x 30
push ups x 20
pull ups x 10
pvc x 12:
- pass thrus
- deadlift
- shoulder press
workout
5rnds of:
- 1000m row
- 800m run
4min rest between each rnd
post each rnd time for score
double unders x 50
abmat sit ups x 40
walking lunges x 30
push ups x 20
pull ups x 10
pvc x 12:
- pass thrus
- deadlift
- shoulder press
workout
5rnds of:
- 1000m row
- 800m run
4min rest between each rnd
post each rnd time for score
ryan w. 200. 9:12 / 8:22 / 8:49 / 8:39 / 8:20
ReplyDeletelisa. 113. 9:48 / 8:58 / 10:28 / 12:02 / 10:58
guy. 175. 7:16 / 7:46 / 8:19 / 7:52 / 8:29
davis. 172. 7:35 / 7:50 / 8:06 / 7:52 / 7:58
turbo j. 159. 7:09 / 7:46 / 7:36 / 7:36 / 7:24
lauren. 126. 9:37 / 10:20 / 9:14 / 9:30 / 9:13
jon. 156. 8:29 / 8:24 / 8:37 / 8:30 / 8:40
cav. 163. 8:05 / 8:30 / 8:27 / 8:23 / 8:27
caleb. 163. 7:43 / 7:57 / 8:12 / 8:13 / 8:05
brannon. 188. 8:44 / 9:05 / 9:09 / 9:06 / 8:45
dr j. 180. 09APR09 wod rx 13/6/10
kyle k. 175. 09APR09 wod rx 11/9/8
jordan. 165. 09APR09 wod rx 7/4/5
turbo j. 159. 07APR09 wod rx 25:38
Rob.205.09APR09wod rx 10/5/5
ReplyDeleteI was happy to be lying on my back doing sit ups as the last second ticked by. Its amazing how hard ohs's become, when you haven't been doing them often.
That tattoo - Discipline - real bad ass!
ReplyDelete