2 for 1s and Ring Push Ups

REMINDER!!! We are running WODs tomorrow, Wednesday Nov 21 at 8, 9, 10 and 11 followed by yoga at noon.

Tuesday November 20, 2012

WOD

10 min cap 2 for 1 wall balls Ring Push Ups 1-1, 2-2, 3-3, 4-4, 5-5... Score is sets complete before time expires plus completed reps

Skill/Strength:

Heavy Jerk Split or Press 2 rounds of warm up 3 rounds of 3 reps, start at 90% of shoulder press 1RM

Warm Up:

400 m run Broad Jump Burpees 10 Dips 10 GHD Sit Ups 10 GHD Back Extensions 10 Pry Squats DROM

5:30 am

Tim 16# 12 rounds + 3 reps Vince Rx 12 + 5 Raegan Rx 10 + 9 Mercedes 10# 10 rounds Wendy 14# 11 + 9 Mary Kate Rx 9 rounds

6:30

Curtis Rx 10 rounds + 9 Victor 14#  10 + 9 MK Rx  11 + 17 Chris W Rx  10 + 16 Sez 20# 10 + 20

9:00

Dave Rx 11 rounds + 8 Fred 25#/ 20# vest 11 + 3 Jackie 10#  10 + 6 Kevin 14# 9 John Mc Rx 10 + 6 Sewnig Rx 11 + 6 Maggie 10# 10 rounds Randy Rx 10 + 8 Danielle 14#  11 + 8 Mary Clare 14# 13 + 6

10:00

Luke Rx 12 rounds + 5 reps Fetz Rx 11 + 2 Ryan Rx 10 + 11 John M Rx 12 + 10 Amy 10# 10 + 1

4:00

Rick 20# 9 rounds + 10 Lynne 10# 11 + 2 Tony W 16# 10 + 14 Gary A 20# 10 + 9 Jack W 20#  9 + 9 Katie N 10# 10 + 1 Morgan 14# 12+17 Shane Rx 12 + 12

5:00

Marty 20# 10 Rounds + 13} Nat 20# 12 rounds Julie 14# Genelle 14@ 12 +3 JenM 14# 12 _ 5} Cheri 10# 11 + 32

6:00

Alex  16# 11 rounds + 14 reps} Brennan L Rx 11+ 18 David G 16# 8 + 5 Dennis Rx 8 + 12 Matt L Rx 12 + 5 Brennan O Rx 12 + 9

7:00

Zeke Rx 9 rounds + 5 reps Jerry Rx 10 Intern Rx 11 + 17 Ed O Rx 9 +12

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