Jimmy was the trainer this Sunday morning Warm Up: Skipped Rope Dynamic Stretches W.O.D.: For Time "Wood" 5 rounds 10 burpee box jumps 24" 10 Sum Deadlift High Pulls 95libras 10 Thrusters 95 libras Rest 1 minute Results: 31:56 Rx
Month: December 2011
Fran
Brad Lambert was the coach today. Warm up: 400 meter run dynamic stretches 12 wall balls 12 push ups twice W.O.D.: Fran for time 21 - 15 - 9 Thursters 95 libras Pull ups Results: 8:49 Notes: Couldn't breath but finished non the less. Next time I'll do better
DL, Runs, GHD
Warm Up: 400 meter run Dynamic Stretches 15 sit ups 10 good mornings 10 back squats at 50% W.OD.: For Time 10 Dead lifts at 135 libras 400 meter run 10 GHD Sit ups 5 Rounds Results: 15:56 Rx
Run, L’s, and HSPU
Jimmy was coach today Warm up: 400 meter run Dynamic stretches Bear crawl Duck walk Back extensions 10 sec L sit on ring 10 pull ups W.O.D.: For Time 400 meter run 21 L pull ups 21 hand stand push ups 400 meter run 15 L pull ups 15 hand stand push ups 400 meter … Continue reading Run, L’s, and HSPU
Shoulder Press and Power Cleans/Slam Balls
Jimmy was the trainer today. Warm up: 400 meter run Dynamic stretches 10 kettle bell swings 10 push ups 10 v ups 30 sec hand stand hold Twice Shoulder Press: 5 at 95lbs ✓ 5 at 115lbs ✓ 3 at 125lbs ✓ W.O.D.: 16 rounds of 30 sec each for 8 minutes 1 power clean 165 libras 5 … Continue reading Shoulder Press and Power Cleans/Slam Balls
Elizabeth
Jimmy was the coach today Warm up: Skipped rope (practiced double unders) Dynamic Stretches 10 Push ups 10 Squats 10 Sit ups 10 Pull ups W.O.D.: Benchmark Elizabeth 21-15-9 Squat Cleans (135lbs) Ring Dips Results: 13:44 Rx NOTES: Not feeling 100% still getting over a cold. Not happy with my performance but a good work … Continue reading Elizabeth
Ground to Overhead
I went in early because I had to coach the noon class at Buckhead. Instead of doing the regular scheduled WOD, I decided to do Sunday's. I am still recovering over my cold and not regained my strength. Warm Up: Skipped rope Dynamic Stretches W.O.D.: Ground to overhead 95lbs. on the minute 1st min. - … Continue reading Ground to Overhead
Chipper
Jimmy was the coach today. Warm up: Double unders (still donkey kicking) Dynamic Stretches 25' Bear Crawl 10 Ring dips 10 Push ups 30 second plank Twice W.O.D.: For Time 50 Box jumps (20") 5 Rope Climbs 50 Kettlebell Swings (55/35) 50 Sit ups 50 Hang power cleans dumbbell (45/25) 800 meter run 50 Back … Continue reading Chipper
Helen
Vince was the trainer today. Warm Up: Double unders Dynamic Stretches Hostage double shoulder pull 90 degree arm shoulder push wrist pull W.O.D.: Helen 400 meter run 21 Kettlebell swings (55lb) 12 Pull ups Results: 10:15
Annie
James was the trainer Warm Up: 400 meter run Dynamic Stretches W.O.D.: "Annie"50-40-30-20 and10 rep rounds of: Double-unders Sit-ups Results: 8:38 (plus 1 mile run 8:53)
Qwigi 