Nicole

Friday August 17, 2012

WOD

Nicole

20 min AMRAP run 400m max rep pull ups

Journal # of pull ups completed for each round then total. Once you finish or stall on Pull ups, stop and run 400 m.

Skill/Strength

Partner med ball throws (20/14/10)

4 rounds 30 sec work 30 sec of rest Partners stand 8 feet apart.  Squat and throw ball with an arc.

Warm up

2 rounds 30 sec pull ups 30 sec push ups 30 sec sit ups 30 sec of squats Garage door to stoop Overhead lunges 25/15

5:30am

Jill- 54/5 Rx

Vince- 100/ 7r Rx

Jim- 69/5 Rx

Jack- 82/5 r/b

Patty- 84/6 r/b

Maria- 63/5 g/p

6:30

Chris W- 53/7 Rx

Sez- 53/7 Rx

Victor- 58/5 r/b

Aaron- 53/6 Rx

MK-60/6 Rx (row)

9:00

Dave- 64/7 b

Rick-49/6 (ring rows)

Diane- 29/6 g

Lynne-67/5 black

Terese- 75/5 g

Katie D- 76/5 (ring rows)

MC- 92/6 g

Kavs- 52/4 g

Molly- 68/6 r/b

Mary- 102/8 r/b

10:00

Chris G-81/5 Rx

Freddie- 113/6 Rx

Brennan- 68/7 Rx

Matt- 91/6 r

Dan- 41/4 g

Mike K- 61/6 Rx

4:00pm

Tony 49/6 r-g

Nick K 100/ 7 rounds Rx

Jail 81/ 6 rounds r-p

Ken 61/6 rounds b

5:00

Nick J 70/6 rounds r

6:00 pm

Erik 75/6 rounds green

Erin 92/6 r blue-red

Fetz 72/6 r Rx

Dennis 71/5 rounds black

Bridget 80/5 green

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