Swing-T2B-Run/Bench Strength

Monday August 21, 2017

WOD 5-10-15 KB Swings 70-53-35 T2B 400 m Burden Run (Med Ball-25/20/14) 15-10-5 KB Swings 70-53-35 T2B

Strength: Bench Press: 5x8 75% of 1RM Bicep Curls: 3x8 45# Men 35# Ladies Scale as needed.

Warm Up: 600 m Row then Broad Jumps from back door to rig Walking lunges down rig then 10 Jumping Squats 20 Mountain Climbers 10 Push Ups 10 Pull Ups

0500 Mercedes 35-14 13:07 Kate 27-10-HKR 12:13 MKMC 27-14 10:31 Trent 53-20-K2E 11:44 Mike F RX-ish 11:52 Jenn B 18-20 12:01 Jim N RX 12:55 Jocelyn 35-20-K2E 10:52 Lisa 35-20 12:49

0600 Maria 27-10 15:48 Joe V RX 14:40 Vin RX 12:09 Victor RX 14:32 Katie RX 11:32 Pedro 53-20-HKR 15:58 Jennay RX 13:36

0700 TPC RX+ 12:23 Matt G RX 16:30 Marcia KBS-Lat Pull Downs-10#walk down turf 8:59 Rob 53-25 12:43 Tim G 53-25 14:00

0900 Mar 35-10-HKR 11:01 Kristy RX 10:16 Meghan T MOD 9:43 Bill O 35-14-HKR 11:38 Mark 35-20-HKR 18:40 Dre 53-25-Row 12:30 Faarooq 53-25 17:30 Jesse 70-25 12:19 Meaghan RX 22:39 Nacho RX 12:07 Kathy 27-10 V-ups 13:10 Mel T 27-16 14:43

1000 Mrs. Reed 35-14 13:55 Ade RX + 11:19 Jack RX 12:47 Ericka 35-14-V-ups 11:59 Kevin RX 12:17 Ed 70-25-HKR-Row 12:00

4:00 Sewnig Rx 13:34 Ehlers Rx 14:56 Genelle 44\t2b\20 17:28 Halle Rx plus 16:44 Kelley 20\k2e\20 14:17 Gary Rx 15:53

6:00 Lori Rx 10:19 Julie 53-V-Ups\14:34 MKC Rx 13:23 Josh Rx 14:01 Jeremy Rx 13:50 Leanne 35-14-T2B\14:10 Sarah 53-K2E\11:39

7:00 Paris 53-K2E\14:15 Malopy 70-no balls-T2B\9:26 Lynne 35-14\15:25 Julia Rx 13:58 Shawn Rx 10:07

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