Medball This!

AM-On_Rampers

Monday April 8, 2013 Congratulations AM On-Rampers!  Welcome to the group!

Happy B-Day Beetle!!

WOD

Medball This! 8 Rounds each of 12 Medball Sit- ups (20/14/10) 12 Medball Cleans (20/14/10) 12 Wallballs (20/14/10) Rest 1 min between sets

Skill/Strength: KB Clinic: Russian KB Towel Swings http://www.youtube.com/watch?v=xeH2hwJ-fLM Then MRE (max rep effort): 1 Min American KB Swings 53/35/25

Warm Up: 400 m Row 3 rounds of 5 Strict Pull Ups Ring Dips OHS w/ Empty Bar then 15 GHDSU DROM

5:00

Mike 20#/28/21:57 Paul 20#/25/22:32 Tracy 14#/31/21:03 Nat 20#/26/22:34 Marty 20#/26/20:49 Mercedes 10#/28/21:39 Tim 20#/25/21:39 Matt 20/31/19:16 Gary 20#/27/19:50 Raegan 14#/31/17:25 Vince 20#/31/19:50 Wendy 14#/30/25:11 Lindsey 14#/28/18:30 Mike 20#/28/21:06

6:00 Matt 20#/28/26:39 Chris 20#/31/19:50 Katie 14#/30/22:20 Jenny 14#/24/22:16 Remi 14#/22/20:00 (3 rounds) Victor 20#/41/23:30 John Mc. 20#/31/20:13

7:00

MK 14#/30/17:43 Mary 14#/27/21:34 Sez 20#/23/26:02 Anthony 16#/30/21:55 Carolyn 14#/31/23:06 Mike 20#/23/26:46 Jason 20#/28/21:33 Dan 20#/26/21:35 Bob 14#/28/25:20

9:00 Dave 30 reps/20#/22:02 Randy 33/20#/20:38 Frank 32/20/22:44 Beetle (B-Day Boy)30/20#+20#vest/21:48 Mike H 32/25#/18:52 Beth 28/24#/24:22 Gina 25/10#/22:08 Ennis 25/10#/19:30 Sonntag 30/20#/21:33 Anna 28/10#/25:12

10:00 Andre 25 reps/20#/23:40 Fred 33/25#/19:17 Metz 23/10#/20:46 Dan Mc 26/14#/30:15 Matt Mc 30/20#/26:53 Ryan O 31/20#/20:17 Genelle 31/14#/25:49

4:00 Lynne 22 reps/10#/23:53 Rob 33/20#/17:39 Jack W 27/20#/18:55

5:00 Steve 36/20#/17:18 Felipe 28/20#/21:54 George T 19/16#/22:02 Nick K 32/20#/20:02 Joe P 28/20#/21:36 Jen M 30/14#/21:55 Kels 35/20#/20:48 John M 33/25#/21:21 Jerry 34/20#/21:05

6:00 Erik 27/20/23:58 Jenni 27/14/20:11 Matt S 30/20/23:14 JoAnne 31/14/20:05 Debbie 28/14/20:53 Melissa  23/14/28:13 Brennan 31/20/18:48 Vic  31/20/17:38 Italian Jack 30/20/23:38 Erin  ?/14/24:43

7:00 Nick 29/20/25:49 Sean 28/14/27:16 Dennis 23/20/ 27:39 Bridget 28/14/ 25:35 Casey 28/ 20/ 22:46 Zeke 26/ 20/ 23:38 Eddie O 29/20/23:38 Kevin 34/20/22:48 Miles 29/20/27:45 Mickey 28/25/22:45

 

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