Month: February 2008

2/27/08 WOD “Jackie”

Jump Rope Drills “Jackie”Row 1000m50 Thrusters (12lb DBs, or barbell)30 Pullups or 60 Ring Rows 5 for 10 on Ball -3x Results:(Pullups) Steve – 8:35Andy – 8:49Kevin T – 9:13Michelle – 9:33Kristie – 10:28,Andy S – 10:29Tom C – 11:16Mac – 11:24Greg – 12:35Nick – 13:16Marianne – 13:52Jerry – 14:16Matt – 14:26Bert – 14:52Kim W …
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2/25/08 WOD Skill Work

Skills Practice – Jump Rope Rowing TechniqueConcentrate on the proper form for each exercise – Not Scored 1. Rowing2. Ring Pushup3. Swings4. Dips5. DL/HP 30 sec work – 30 sec rest x 4 Rounds

2/24/08 WOD Sunday Teams

Skills Practice – Jump Rope AMRAP in 10 min of each station 5 Ring Pushups10 DB Thrusters15 KB Swings 5 Moving Planks10 Cals Rowing15 180 Jump Squats 5 Snatches10 Plank Rows15 DL/HP Team “Don’t wanna be here on Sun morning” Kim F and Andy P = 34 1/3Team “Go Getters” Devin and Patti = 34Team …
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2/20/08 WOD “Barbara”

Skill Practice – Jump Rope “Barbara”5 Rounds – Max 30 minutes20 Pullups30 Pushups40 Situps50 Squats As is –Steve – 5.0 (28:34)Andy P – 5.0 (29:58)Kevin T- 4.75Michelle – 4.5Andy S – 4.5Kristie – 4.25Mike – 4.0Veronica – 4.0Rob – 3.5Greg – 3.0Anna – 3.0Bert – 2.75Ring Rows instead of Pullups –Jerry – 5.0 (27:23)Nick – …
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2/19/08 WOD Skill Work & AMRAP

Skill Practice – Jump Rope Partner Up – 7 Minutes each Station 75 % Max Deadlifts 5 Reps Perfect Pushup or Ring Pushup or Dip or Ring Dip or Muscle Up 5 Reps 10 Min AMRAP2 TGU each arm4 Thrusters each arm6 Snatches each arm8 Swings each arm


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