Burpees, BJs and MUs

Monday October 29, 2012

WOD

3 Rounds

12 Rolling Burpees 10 Box Jumps 30/24/20 step ups 8 Muscle Ups- scale 1 Pull up/1 Push Up

Skill/Strength:

Box Squats 3x10 Use data from 10-15 as guide and increase 5% from heaviest lift

Warm Up:

300 m Row (No Straps) 10 C2B 10 A-Frame-HSPU (Scale) 30 sec Hollow Rocks 15 Pry Squats DROM

5:30 am

Jim D 8:56 Pull Up/Push Up Mercedes 12:01 16"/pull push Wendy 12:01 18:/pull push Mike L 9:51 pull/push

6:30 am

Chris W 9:30 pull/push Victor 10:05 pull/push Sez 9:35 pull/push

9:00 am

Dave 11:29 pull/push Paul 10:11 20"/pull push Randy 9:56 pull/push Katie 12:13 16"/pull push Brian Mc 11:28 24" pull push

10:00 am

Curtis 9:27 pull/push Danielle 11:16 20"/ pull push Candice 11:52 18"/pull push Matt 10:45 24"/pull push Mike Kelly 11:57 24"/pull push

4:00 pm

Diane 14:05 plates/push/pull

Fred 11:52 Rx

Gary 13:38 24", push/pull

Tony 12:58 24", push/pull

Tony Jr. 10:44 34", push/pull

Tom 11:53 24", push/pull

Morgan 12:20 24", push/pull

Jack 11:43 24", push/pull

5:00pm

Alex 8:34 30", push/pull

Jen M 9:45 20" push/pull

6:00pm

Katie 9:46 14", push/pull

Jenny 10:33 20", push/pull

Jerry 10:33 24", push/pull

Shawn 10:31 30", push/pull

Fetz 9:26 30", push/pull

Mary 10:48 24", push/pull

7:00pm

Chris 13:19 30/24", push/pull

Brennan 9:18 30" push/pull

Sue 13:32 16", push/pull

Nick J 8:57 30" push/pull

Zeke 8:45 30" push/pull

Dennis 13:15 24" push/pull

Bridget 13:56 20", push/pull

Ed 12:20 24" puch/pull

 

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