John 9:51 3 burpees/35/6, 19:54 45/ring row
Johnny 4:09 Rx, 12:53 Rx
Ben 4:29 Rx ,17:23 Rx
Shondra 4:24 Rx, 11:35 Rx
Jenn 4:40 10, 14:34 bands/c2b
Shiela 5:30 35, 19:23 bands
Mary 4:30 2rnds, dnf
David 4:27 55, 13:12 75/bands
Tomi 5:33 mod, 17:55 mod
Andy 5:33 Rx, 16:18 75
Mike 4:36 Rx, 15:19 45
Michael 3:23 Rx, 11:56 Rx
Mara 5:14 Rx, 17:16 Rx
Catalyst
Baseline
Row 500m
40 Squat
30 Sit Up
20 Push Up
10 Pull Up
Amy 7:17 knee push up/band
Jody 8:01 knee push up/band
Lauren 9:02 knee push up/band
Johnny 4:09 Rx, 12:53 Rx
Ben 4:29 Rx ,17:23 Rx
Shondra 4:24 Rx, 11:35 Rx
Jenn 4:40 10, 14:34 bands/c2b
Shiela 5:30 35, 19:23 bands
Mary 4:30 2rnds, dnf
David 4:27 55, 13:12 75/bands
Tomi 5:33 mod, 17:55 mod
Andy 5:33 Rx, 16:18 75
Mike 4:36 Rx, 15:19 45
Michael 3:23 Rx, 11:56 Rx
Mara 5:14 Rx, 17:16 Rx
Catalyst
Baseline
Row 500m
40 Squat
30 Sit Up
20 Push Up
10 Pull Up
Amy 7:17 knee push up/band
Jody 8:01 knee push up/band
Lauren 9:02 knee push up/band
So yesterday, the general consensus about Monday’s workout was, “I’m sore!” I should expect to hear a little of the same on Thursday. Go after each of these mini-workouts with all out intensity. With the rest in the middle, you can really get some serious work done! Get after it!
WOD#1
3RFT
7 Kb swing 55/70
6 Burpee
5 Wall ball 14/20
4 Burpee
Rest 3 minutes
WOD#2
Mini-Fran
15-12-9
Thruster 65/95
Pull Up
Yuck!
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