WOD- October 4, 2012
-Strength: 5 of 5
-Clean-- 70% 1RM
-Metcon: 10RFT
-2 Muscle-ups or 6 Pull-ups
-4 Handstand Push-ups (HSPU)
-8 Kettlebell swings
Calen B. 9:36 (60pu)
Josh B. 14:50 (4mu 56 pu)
Matt S. 15:22 (1mu 57p)
Brea W. 16:00 (60pu)
Sophie R. 17:00 (60pu)
Anders N. 17:20 (1mu 57pu)
Chandler W. 18:00 (10mu 30pu) (11 rounds)
Caleb E. 22:17
Jake J. 23:46
Nate J. 24:06
Emily V. 24:36
Jessie R. -- (6 rounds)
-Core:
-50 flutter
-40 sit-ups
-30 crunches 90-degrees
-20 heals to the heavens
-2 minute plank (weighted is optional)
NO RUN!
-Strength: 5 of 5
-Clean-- 70% 1RM
-Metcon: 10RFT
-2 Muscle-ups or 6 Pull-ups
-4 Handstand Push-ups (HSPU)
-8 Kettlebell swings
Calen B. 9:36 (60pu)
Josh B. 14:50 (4mu 56 pu)
Matt S. 15:22 (1mu 57p)
Brea W. 16:00 (60pu)
Sophie R. 17:00 (60pu)
Anders N. 17:20 (1mu 57pu)
Chandler W. 18:00 (10mu 30pu) (11 rounds)
Caleb E. 22:17
Jake J. 23:46
Nate J. 24:06
Emily V. 24:36
Jessie R. -- (6 rounds)
-Core:
-50 flutter
-40 sit-ups
-30 crunches 90-degrees
-20 heals to the heavens
-2 minute plank (weighted is optional)
NO RUN!
Nice job everyone today!!! It was a more repetitive workout so the motions got more tiring. Especially good job to Brea and Sophie you two killed it!
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