KB Swings & Wall Balls

Monday August 6, 2012

WOD

8 min AMRAP

15 Russian kb swings (70/53/35) 15 Wall balls (20/14/10)

Skill/Strength

shoulder press 3-3-3 70-80-90% of 1RM

Front Squat 3-3-3 50-60-70% of back squat 1RM

Warm up

400m run 3 rounds 30 sec pull ups 30 sec push ups 30 sec sit ups 30 sec air squats DROM

5:30am

Jill 25/10, 4+25

Wendy 25/10, 4

Jim D Rx 3+6

Tom 53/20, 4+20

Amy 35/10, 5

Vince Rx 5+10

6:30am

Rick 35/16, 4+17

Sez Rx 4

Morgan 35/14, 6

MK- modified

Randy Rx 4+21

Sergio 35/14, 5

Joanne 25/14, 4+22

9:00am

Diane 24/10, 5+16

Paul 25/20, 5

Beth 4+9 Rx

Lynne 20/10, 5+3

Mark 35/16, 4+1

Kevin 35/16, 4

Katie 20/10, 5+15

Mc 35/14, 5

10:00am

Ryan 4+12 Rx

Mike K 4+15 Rx

Bill 44/16, 5

Candice 35/14, 4+29

Jen M 35/14, 5+15

Dave M 53/20, 4+10

4:00pm

Nick J 4Rx

Tony 5+10, 35/20

Nick K 5+2 Rx

Janelle 5+28, 35/14

Genelle 5+11, 35/10

Steph 4+17, 25/10

Mary B 5+22, 35/14

Majka 5+17 Rx

Jail 5+15, 44/14

5:00pm

Danielle 5+18, 35/14

6:00pm

Patty 5+12, 35/14

Bridget 5+16, 35/14

Dennis 4+5 Rx

Maria 5+17, 28/10

O'grady 5+10, 53/20

Erik 4, 53/14

7:00 pm

Olga 4 + 16 35/14#

Shane 5 + 9 Rx

Fetz 5 +8 Rx

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