Wallballs, BJs and PUs, sounds kinda dirty

Tuesday April 3, 2012

21-15-9

Wallballs 20/14

Top to Bottom Box Jumps 24/20 (Start on the box, come down and spring back up)

Pull Ups

Warm Up:

2 Rounds 1/2 Gasser.  From wall/fence on 109th in back to planter in back lot.  Round trip = 1/2 gasser

15 PVC Overhead Squats

12 Abmat Sit Ups

9 Ring Dips

3 Wall Walks

Superman Holds w/PVC

DROM

Samson Stretch

Skill/Strength:

Tabata Bottom 2 Bottom Air Squats.

8 Rounds 20 seconds work 10 seconds rest.  The rest position in in the bottom of the squat.  Good squat form is very important  as well as open hip flexors.

5:30 am

Dave 10:35 Rx

Mike H 8:23 Rx+45# Weight Vest

Tracy 9:09 Green Band

Vince 8:23 Rx

Maria 8:37 10#/Jumoing

Wendy 9:20 10#/Jumpng

Jill 10:25 10#/Red Band

6:30 am

Ryan 8:46 Rx

Bill 8:05 Jumping

Mark 8:51 10#/Jumping

Matt 8:24 Blue Band

MK 6:35 Green

Vic 6:02 Rx

Rachel 6:27 Red Band

7:15 pm

Mike Mc (t.b.k.a Bonk) 5:16 Rx

Tom 10:27 16#/20"/Jumping...Great First Day!!  Welcome

Shane 5:31 Rx

Olga 10:19 Jumping

Julie 8:51 Red/Purple

Jim 7:52 20"/Blue

WODCoach1 Comment