WOD 10/23/12
Congratulations Jane & Ivan
5 Minutes of Leg/Hip/Calves/Back Mobility
3 Rounds of: 200M Run/15 Air Squat/10 Push Up/5 Pull Up
Racked Lunge– 15 Minutes To Establish A Heavy Single
5 RFT of: 15 Total Lunges alternating (95/65)/ 30 Double Unders
*For Time- 100 AB Mat Sit Ups
*= if time permits
Beautiful photo… Congratulations!!!
Beautiful photo… Congratulations!!!
I miss you Janey, hurry back!
Had a rough WOD today. My performance wasn’t up to par. Let’s see what tomorrow brings
Zercher grip lunges – 1/1/1/1/1 – 75/95/105/115/125
3 Rounds of: 200M Run/15 Air Squat/10 Push Up/5 Pull Up: 4:49
Racked Lunge: 15 Minutes To Establish A Heavy Single: 75/95/115/135/145/155
5 RFT of: 15 Total Lunges alternating (95/65) / 30 Double Unders: 10:05 rx (lunges = cleaned and unbroken)
For Time, 100 AB Mat Sit Ups: 4:45
5 MINUTES OF LEG/HIP/CALVES/BACK MOBILITY
3 ROUNDS OF: 200M RUN/15 AIR SQUAT/10 PUSH UP/5 PULL UP
4:33
RACKED LUNGE- 15 MINUTES TO ESTABLISH A HEAVY SINGLE
135/185/205/225PR
5 RFT OF: 15 TOTAL LUNGES ALTERNATING (95lbs)/ 30 DOUBLE UNDERS
7:33
*FOR TIME- 100 AB MAT SIT UPS
2:25
*= if time permits