Tuesday September 4, 2012

Tuesday September 4, 2012

WOD

10 min AMRAP 15 K2E 10 Ring Push Ups 5 Box Jump Overs

Skill/Strength:

Shoulder Press 3-3-3 70-80-90% 1RM

Back Squat 3-3-3 70-80-90% 1RM

Warm Up:

Russian Lunges (15/10/10) Step to Garage Door and Back Broad Jumps Step to Garage Door and Back 10 Pull Ups 10 Push Ups 15 OHS with Empty Bar (45/35/15) DROM

Amy blue/tire 4+1

Maria blue/tire 5+24

Wendy blue/tire 4

Tracy red/24 4+9

Jim D 4+6 RX

Mike L 4+11 RX

Vince 6+2 RX+30''

Janelle red/20 4+9

6:30

Morgan red/24 4+1

Ryan 3+20RX+30''

Mk 4+17 tire

Chris W 3+9 RX

Sez 3+18 RX

Victor red/20 3+24

9:00

Dave 4+3 RX

Mc 3+7 blue

Danielle 3+2 blue

Raegan 3+18 green

Randy 4+22

Sonntag 3+21

10:00

Mike K 3+11 RX

Chris 5 (burpee box jump overs)

4:00 pm

Fred  7 +9 Rx+30"

Tony B 5 Rx

Tony W 4 Blue/20"

Nick K 5+10 Rx+30"

Diane 4+27 Blue/15"

Matt S 4 + 5 Rx

Jail 5 +20 Blue/24"

5:00 pm

Lynne 4 + 22 K2C/18" step Ups

Jen M 5 + 3 Blue/20"

6:00 pm

Fetz 6 + 6 Rx

Erik 3 +5 20"

Joe 4 Rx

7:00 pm

Candice 4+18 Green/20" stepUp

Kavs 4 +21 Green/18"

Olga 4+10 Red/20"

Terese 5 Green/18"

Jill 4+13

Mary B 4+17 Red/20"

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