Warm-Up:
400m Run at Z1
10 Push-Ups
15 Air Squats
20 Sit-Ups
WOD:
*Choose One (or do both if you are up for it)
A1. Bench 5-6 x4 rest 90 sec
A2. SA DB Rows 5-6 x4 rest 90 sec
B1. Dead Lift 5-6 x4
B2. 1st Gate Sprint rest 3 min
or...
For Time:
21 Knees to Elbow
400m Run
18 K2Es
400m Run
15 K2Es
400m Run
12 K2Es
400m Run
9 K2Es
400m Run
17 comments:
A1 bench press - 45lbs
A2 SA DB Rows - 15lbs
B1 dead lift - 65lbs
Sprint
JJ Davis period 3
9/13/13
A1 bench 45
A2 DB row 20
B1 Dead Lift 65
B2 First Gate Sprint
Morgan period 3
WOD #1 for time: 21 mins
And WOD SA DB rows x2
Cassie Ramos p3
Kala Matta
Period 3
warm-up, A1. 20 bench presses, A2. 24 SA DB Rows, B1. 20 dead lifts, B2. 4 1st gate sprints
A1 bench press - 135lbs
A2 SA DB Rows - 55lbs
B1 dead lift - 185lbs
Sprint
Hans Strausl period 3
Shay Pasteris
A1 bench -bar only 5x4
A2 12.5 weight x2 and 25 weight x2
B1 50lb total added weight 6x3, 5x1
B2 first gate sprint (x4)
Kenneth Burfeindt
I did the cardio workout in about 25 minutes.
Jordan Brown
period 4
WOD: A1&2 and B1&2 complete
bench 95
dumbell 42.5
dead lift 145
Vincent Truong
Bench 135
SA dumbell rows 55
Deadlift 195
Carolyn Blaker
bench: 75lbs
deadlift: 65-85lbs
SA DB rows: 35lbs
then I did my own core workouts
Ryan Proctor
Period 4
Warm-Up:
400m Run at Z1
10 Push-Ups
15 Air Squats
20 Sit-Ups
For Time:
21 Knees to Elbow
400m Run
18 K2Es
400m Run
15 K2Es
400m Run
12 K2Es
400m Run
9 K2Es
400m Run
Parker Williams period 4
completed WOD
A1: bench press 105lb
A2: SA DB rows 42.5lb
B1: deadlift 110lb
B2: sprints
Finished first workout
bench 100lbs
SA DB rows 55lbs
Emily Blaker
Period 4
Bench: complete, up to 75lbs
SA DB Rows: complete
Deadlift: complete
sprint: complete
Did my own workout afterwards:
4 sets of 250 meter row and 25 sit-ups
then a 700 meter row and 50 elevated sit-ups
Knee to Elbow and dug out run workout
Finished in about 16 min and 45 secs
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