Wednesday 3/10/10 WOD
Capital Main WOD:
Warm up:
Deadlift review
15 Ring dips
15 Back extension
1 minute Plank
WOD: 4 Rounds for total reps / calories
1 minute Double Unders
30 seconds rest
1 minute Row (for calories)
30 seconds rest
1 minute Box Jumps (24/20″)
30 seconds rest
1 minute Knees to Elbows
30 seconds rest
Post total reps per Round (and overall) to comments.
Capital Fundamentals WOD:
Skill work:
Shoulder Press
Push Press
WOD:
21-15-9
Push Press
Wall Balls
Post time to comments.
19 Comments
M/27/5'11/180
<table border=1>
<tr>
<td>Rd</td><td>DUs</td><td>Row</td><td>BoxJump</td><td>KTE</td><td>Total</td>
<tr>
<td>1</td><td>22</td><td>18</td><td>19</td><td>16</td><td>75</td>
<tr>
<td>2</td><td>28</td><td>20</td><td>15</td><td>16</td><td>79</td>
<tr>
<td>3</td><td>25</td><td>20</td><td>13</td><td>16</td><td>74</td>
<tr>
<td>4</td><td>26</td><td>20</td><td>14</td><td>15</td><td>75</td>
<tr>
<td>Total</td><td></td><td></td><td></td><td></td><td>303</td>
</table>
Ohhh… HTML fail!
Make that…
Rd1 – 22,18,19,16 = 75
Rd2 – 28,20,15,16 = 79
Rd3 – 25,20,13,16 = 74
Rd4 – 26,20,14,15 = 75
Total = 303
Rd1 – 20,21,20,13 = 75
Rd2 – 21,23,17,13 = 74
Rd3 – 23,22,16,13 = 74
Rd4 – 20,20,18,12 = 71
Total = 294
Something like that at least. Don't castrate me if I am one off somewhere in my round count. I just know I got a total of 294.
M/21/5'10/202
202 – don't remember my individual rounds.
m/165.8/27/5'8
375 as RX'd
M|32|170|5'11"
Rd1 – 85,21,20,17 = 143
Rd2 – 77,14,15,16 = 122
Rd3 – 75,11,18,16 = 120
Rd4 – 65,18,18,16 = 117
Total = 502
AS RX'd (double unders) in OT
Thanks to Matt for the format
M/29/6'1"/158
total: 221
need to work on DU
Fundamentals WOD: 7:40 #65push-press #16 wall ball
total = 358 (singles) need to work on DU's
211 rx'd
m/28/190/5'11''
Rd1 – 102,20,21,25 = 168
Rd2 – 52,20,21,19 = 112
Rd3 – 61,17,18,18 = 114
Rd4 – 64,17,20,21 = 122
Total = 516
295- singles
332 (singles and step ups on the box)
Totals
DU: 85
ROW: 54
BJ: 53
KE: 56
Tital = 248 rxd
184 DUs
53 row
72 box jump (1 round @ 24")
67 K2Es
Total = 376
148lbs/33yoa
Again, did this at a Globo gym in St. Louis…but they had a C2 Rower!
440
box jumps were probably 22"
274 would love to be better at the DUs!!!
8pm class rocked. Way to push everyone.
M|36|5'7|191
287 (DU's getting better, 19 straight PR)
Rd1 – 114m,3,4,9
Rd2 – 114m,3,4,9
Rd3 114m,2,3,9
Rd4 114m,2,3,9
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