Sunday, July 17, 2011

Monday July 18 2011

Warm Up:
30 D/U, Lunges, 8 Ring Rows, 200M run, broad Jumps x 3
Mobility: Shoulders, Rolling.
Strength: MP-3x 70/80/90% Remember, last set is a max effort.


WOD:

3 rounds of: 50 Squats, 35 Kettle Bells Cleans, 20 Hollow Rock

Stretch
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4 comments:

  1. speedriverbicycleJuly 18, 2011 at 5:40 AM

    good times!
    warm up, warmed me up.
    shoulder press was awesome.
    3x85
    3x100
    10x110

    8:05 w/ #50 on WOD. I know the KB cleans were sloppy but, learning new movements!

    ReplyDelete
  2. Belinda ChouJuly 18, 2011 at 7:11 AM

    3x60
    3x65
    6x75

    9:15 w/#35 on WOD

    ReplyDelete
  3. CrossFitJuly 18, 2011 at 7:32 AM

    Sytrength
    Warm Up:
    5x45
    3x75
    Work Sets:
    3x90
    3x100
    8/9 x 115. I counted 8 Tiff counted 9.

    Will do some rowing intervals later.

    ReplyDelete
  4. The Dread Pirate DeweyJuly 18, 2011 at 4:02 PM

    Let's see:

    5x80 (i forgot it was supposed to be 3)
    3x90
    6x100

    I have weak little shoulders!

    14:45 (roughly) w/50 lbs

    ReplyDelete

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