130710 Wednesday

Congrats to Ginna & Mark who will be tying the knot in Fall of 2014...stay tuned for a wedding weekend that will involve some fun with fitness!!

Congrats to Ginna & Mark who will be tying the knot in Fall of 2014…stay tuned for a wedding weekend that will involve some fun with fitness!!

Warm-up

AMRAC in 8 minutes of with 6-8 reps of:

Axle F/R walking lunge

C2B Pull-up

Deck squat burpee

Strength/Skill Development

A. Shoulder press 2-4 x 4 sets.  Rest 2 minutes.

B. Push-press/jerk: 1-3 x 3 sets. Rest 2 minutes.

WOD

2 minutes of AMRAP Wall balls

30 seconds rest

2 minutes of Axle OH Walking lunge (Every 6ft/1 floor mat=2 points)

30 seconds rest

2 minutes of AMRAP 10m shuttle sprint ( 20m = 1 point)

30 seconds rest

2 minutes Max calories on Airdyne

Done!

Post best Press/push-press or jerk & total score with WL load.

 

2 thoughts on “130710 Wednesday

  1. Shanna Post author

    Name SPx?, PJx? Score/WL#
    Jeff G. 105×4/145×2, 150/50
    Susie 75/95×2/121/45
    Denise 80/115×3/122/55
    John F. 155/175/134/70
    Frank 105×2/150×3/116/75
    Seth 145×2/175×3
    Robi 135×1/175×2124/55
    Matt T. 115×3/125×2/150/bar
    Holly M. 50×4/70×3/146/25
    Hadley 50×4/65×3/124/25
    T0m R. 145×1, 195×2/-/25
    Rustan 135×1/175×3/124/25
    John K. 105×2/125×3
    Kirk 125×3/155×3/122/55
    Laura B. 47×4/62×3
    Jana 70×4/100×3/?/50
    Ginna 75×2/100×3/?/50
    Shankle 75×2/85×1/108/40
    Phil B. 100×4/125×3/127/50
    Tom H. 115×4/165×3/?
    Jesse105/155x2PR/155/50
    Adam 75×4/75×3/98/64
    Jason 115×4/165×3/87/50
    Peter 105/155/152/40
    Tom-Carrboro 115/185×1/147
    Drew 105×3/115×3/120/20
    Moriah 65×3/75×4/134/10
    Mike K. 105/150×3/136/50
    Lisa 50/65/117/30
    Jamie C. 115/155/124/50
    Joel 155×3/205×2/142/70
    Mandy 52×4/72×3/105/40
    Rebecca 52×4/62×3/109/40
    Aaron P. 125×3/165×3/159/70
    Brooke 80×3/120×3/88/50
    Jess T. 70×4/105×3/107/40
    Sarah MCK 80×3/100×3/?/50
    Nick P. 135×3/145×2/?/50

    Reply

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