WOD:
A. Front Squat Tech 6-8 x4
B. Thrusters Tech w/bar 6-8x4
C. Strict Pull-ups 2-3 x4
D1. Sit-Ups 20 x5
D2. Back Extensions 15 x5
E. 10 min of run/bike/row
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Kala Matta Period 3 32 front squats, 32 thrusters, 1 pull-up (sorry, I freaked out and thought I was going to fall and hurt myself: too high), 100 sit-ups, 75 back extensions, ran for a few minutes (class ended in 3)
WOD: A. Front Squat Tech 6-8 x4 B. Thrusters Tech w/bar 6-8x4 C. Strict Pull-ups 2-3 x4 D1. Sit-Ups 20 x5 D2. Back Extensions 15 x5 E. 10 min of run/bike/row
Carolyn Blaker p4 front squats and thrusters complete pulls up complete situps complete back extensions completed with a 10lb weight row for 10 minutes: 2,223 meters total
skill: Front squat and thrusters WOD: A,B,C,D 1 and 2, AND E(bike) complete 10 pounds with back extensions and black band help with strict pull ups Jordan Brown period 4
11 comments:
Kala Matta
Period 3
32 front squats, 32 thrusters, 1 pull-up (sorry, I freaked out and thought I was going to fall and hurt myself: too high), 100 sit-ups, 75 back extensions, ran for a few minutes (class ended in 3)
Shay Pasteris
3
Front squat tech 8x4
Thrusters tech 8x4
Strict pull-ups 3x4(needs improvement)
Sit-ups 20x5
Back extensions 15x5
Mini trail-run/walk
Vincent truong
Period 4
Front squat 8x4 115
Thrusters 85
Strict pull-ups 15pound increase no band
Sit up 20x4
Back ex. 20x4
Jump rope
Ryan Proctor
Period 4
Skill:
Front Squat
Thrusters
WOD:
A. Front Squat Tech 6-8 x4
B. Thrusters Tech w/bar 6-8x4
C. Strict Pull-ups 2-3 x4
D1. Sit-Ups 20 x5
D2. Back Extensions 15 x5
E. 10 min of run/bike/row
Hans Strausl
Period 3
Front squat 8x4 115
Thrusters 85
Strict pull-ups 10
Sit up 20x4
Back ex. 20x4
Boe Wellman
Period 3
Front squat 8x4 106
Thrusters 82
Strict pull-ups 3
Sit up 20x4
Back ex. 20x4
Bike Ride
Front squat 8x4 115
Thrusters 85
Strict pull-ups 15pound
Sit up 20x4
Back ex. 20x4
Parker Williams
Period 4
front squat 8x4
thrusters 8x4
strict pull ups3x4
sit ups 20x4
back ex. 20x4
bike for 10min
Carolyn Blaker
p4
front squats and thrusters complete
pulls up complete
situps complete
back extensions completed with a 10lb weight
row for 10 minutes: 2,223 meters total
skill: Front squat and thrusters
WOD: A,B,C,D 1 and 2, AND E(bike) complete
10 pounds with back extensions and black band help with strict pull ups
Jordan Brown period 4
No front squats or thrusters (due to injured back)
Strict Pull-ups 2x4
Sit-Ups 20x5
Push-Ups (instead of Back Extensions) 20x5
10 min bike
-Matthew Miller
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