Tuesday, November 11, 2008

Wednesday November 12 08 WM

Warm Up:

1 round CFHQ Warm up, 5 minutes of crab soccer, clean progression to WOD weight.

WOD:

5 rounds of:

10 reps of Squat Clean and Jerk ( use a med ball if need be )

50 D/U's
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9 comments:

  1. MacNovember 12, 2008 at 12:31 AM

    should be in tonight ....

    ReplyDelete
  2. Rebel FitnessNovember 12, 2008 at 12:34 AM

    Excellent Mac.
    Small group this morning.

    Austin 17:44 @ 95# 5 rounds
    Matt 24:56 @95# 3 rounds

    ReplyDelete
  3. AgataNovember 12, 2008 at 5:51 AM

    hey Mike sry didn't make it in this morning..needed sleep worked late on an essay last night...we'll prolly be in tonite

    ReplyDelete
  4. Rebel FitnessNovember 12, 2008 at 5:58 AM

    Thanks for letting us know. When the hotties don't show up we wonder. LOL

    ReplyDelete
  5. AgataNovember 12, 2008 at 9:58 AM

    ooookkkk....change in plans...we'll see you tomorrow morning!

    ReplyDelete
  6. TraceyNovember 12, 2008 at 11:25 AM

    Mac - 135# - 18:56
    Zach - (1st round)95>80>75#(last round) subbed regular skipping for double unders 2-1 - 25:38
    Silas - 115# - 20:00

    If they didn't catch it in a full squat clean I made them squat it down and then proceed. Nice front squats zach!

    ReplyDelete
  7. Rebel FitnessNovember 12, 2008 at 12:25 PM

    Nice work guys! Welcome back Zach and Mac. Ha that rhymes.

    ReplyDelete
  8. Rebel FitnessNovember 12, 2008 at 2:54 PM

    How did you guys like this one?

    ReplyDelete
  9. MattNovember 12, 2008 at 3:07 PM

    loved it Mike.

    ReplyDelete

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