130417 Wednesday


Finding the Team Wall Ball Warm-up challenging?? Don’t worry…the coaches struggle too!  Keep smiling and laughing through the struggles…in time they’ll be new strengths!

Warm-up 

AMRAC in 8 minutes w/6-8 reps of:

C2B Pull-up

Deck squat burpee (start each rep flat on back w/ head on ground, arms & legs fully extended)

SA DB Thruster

Strength/Skill Development

A. Shoulder press 5-5-5 Rest 2 minutes

B. Push-press 3-3-3 Rest 2 minutes

WOD

12 min AMRAP

4 (C2B) pull-ups or 8 tough ring-rows

6 Single arm DB thrusters/arm (NTE 50/35lbs)

12 box jumps (NTE 24/20″)

Post best Press x 5, Push-press x 3 & total rounds + reps w/DB load & box height.

3 thoughts on “130417 Wednesday

  1. Shanna Post author

    Name SPx5, PPx3, Rnds+Reps/Load/Box
    Ozzie 85/105/7+0/35#
    Jeff G. 115/135/?/35/20″
    Ward 115/155/7+4/40#/24″
    John F. 135/165/8+4/50#/24″
    Susie 70/100/6+1/30#/20″
    Denise 70/100/6+2/30#/20″
    ————————- The above crew did 3 reps per arm on thrusters vs 6. Sorry 5am! Coaching error!
    Hadley 42/52/7/20#/16″
    Sarah D. 65/85/6+20/25/20
    Tom 125/175/7+10/50/24
    Kirk 120/145/6+14/35/20
    Holly M. 42/52/8+7/20-15/16″
    Rustan 125×4/165/6+23/50/24″
    Matt T. 85/105/7/25/20
    Jen M. 55/75/6+10/20/20 PU
    John K. 95/105/6+4/30/24
    Seth K. 125/155/5+10/35/20
    Jana 65×4/85/5+24/20/20/RR
    Shilpa 60/85×2/6+19/20/16
    Peter D. 105/155/5+4/45/24
    Tom H. 115/145/6+4/35/20
    Torin 85/105/6+10/35/24
    Jesse Y. 125×1/155/7/40#/24
    Phil B. 85/110/7+4/35/24
    Jordan 110/145/6+9/35/24
    Joel 135/175/6+2/50/24
    Drew 95/125/5+2/25/20
    Tarah 75/95/5/15/16
    Gail 60/85/7+1/15/12
    Will 115/155/5+4/35/24
    Sam 85/125/5+10/30/24
    Dub 135/175/5+10+10/50/24
    Carly 60/85/6+12/20/16″ step ups
    Corey D. — 8+16/50/24/C2B
    Chapman 125/155/6+20/35/24/C2B
    Jacob K 145/185/6+20/50/24
    Ed Dz 105/155/7+15/35/24
    Beth 65/80/5/20/20″/C2B
    Brooke 80/115/4+17/25/16
    Jess T. 65/95/6/20/16/RR

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>