Daniel

shapeimage_219

Tuesday May 14, 2013

WOD

50 Pull-ups
400 meter run
21 Thrusters 95/65/35
800 meter run
21 Thrusters 95/65/35
400 meter run
50 Pull-ups
30 Min Time Cap
Skill/Strength: Foam Roll Calf Stretch Mobility 7 minutes
Warm Up:
400 m Row 10 T2B 10 HRPU 60 sec Flutter Kicks 10 Jumping squats DROM
4:15
Sew RX/21:08
5:00 Mercedes 35#/28:54 Maria 45#/25:40 Vic RX/16:01 Paul RX/24:15 Debbie 55#/20:38 Tim RX/21:11 Tracy RX/25:18 Matt RX/21:36 Wendy 55#/25:30 Frank RX/25:24 Amy 55#/24:55 Raegan RX/19:29 John 75#/26:08
6:00 Amy 45#/22:33 Matt 85#/28:53 Katie 55#/24:54 JoAnn 45#/19:25 Victor 75#/27:32 Sez 75#/28:04 Jenny 65#/27:24
7:00 Gary RX/24:45 Scott 65#/26:08 MK RX/17:44 Jason RX/25:22 Mike 75#/23:25 Lindsey 55#/28:37 Carolyn 65#/26:08 Anthony RX/22:09 Michelle 25#/28:27 Jorge 95#/23:30
9:00 Dave Rx/21:37 Randy 95/20:42 Grande Rx/22:41 John Mc Rx/ 21:15 Mary Clare 65/23:48 Jess 65/24:41 Allison 65/26:30 Rob Rx/19:56 Dan B Rx/23:24 Rick 75/23:16
10:00
O'Malley Rx/19:58
Matt McD Rx/ 20:58 Dan L 65/23:12 Nutz 65/20:47 Fred Rx/15:54 Majka Rx/15:05 George N Rx/22:10 Curtis Rx/22:46
Haraf Rx/12:59
Mary Rx/25:04
4:00 Vince Rx/17:33 Ruby 35/20:49 Andre 95/25/13 George T 65/ Felipe Rx/24:25 Don 75/24:49 Jenni 65/28:20 Lynne 35/24:27 Joann 65/28:20 Eddie 95/23:28 Jennifer 35/29:14
5:00 Fetz Rx/22:24 Genelle 45/25:05 B-Rad Rx/18:26 Dennis R/26:53 Brian B 95/24:21 Joe P Rx/25:52 Jen M 55/24:51
6:00 Malopy 95/22:20 Shawn C Rx/19:45 Intern 95/21:41 Melissa 45/24:40 Doyle 65/22:25 Isabelle 55/21:37 Italian Jack 75/20:49 Patty Rx/25:35
7:00 Jim J 95/27:48 Dan C Rx/21:11 Red 95/22:17 Ed O Rx/28:32 Myles 65/28:45 Brittany 55/29:04
WODCoach2 Comments