Jason using the parellettes to get depth
Warm Up:
10 PVC Parellette Push Ups10 sec Ring L-sit
10 Lungesteps w/each leg (touching inside elbow to the ground for 3 seconds)
10 Jogging Butt kickers w/each leg
10 KTE
(3 rounds)
Skill:
POSE running drill - fingers laced - arms extended
200m
WOD: "Helen"
...today could be your day! Move up in shirt level - by scoring well on this WOD.....
(please see the CFAI Belt System on the "forms" page of the web site or the Score Sheet on the white board)
400m Run
21 KB Swings - m=24k / w=16k
12 Pull Ups
(3 rounds)
June 22, 2009
ReplyDelete2000 MM Row
Mike 105
Joe 75
Andre 105
Jim 115
Bob 85
Mike H 75
Tina 55
Marq.. 55
Marc 115
Roy 115
Pam -
Tonya 95 Front
Katy 95
Jo 65
Amy R 35
Doug 185
Randy 65
Mark 65
Jeff 65
Will 55
Alyson 75
Carol 60
Barry -
Owen 65
Chelle 45
5 RM Overhead
Mike 7;43
Joe 7:43
Andre 8:00
Jim 10:32
Bob 8:21
Mike H 9:35
Tina 9:19
Marq.. 9:39
Marc 7:43
Roy 7:42
Pam 9:19
Tonya 9:25
Katy 9:00
Jo 10:21
Amy R 10:51
Doug 7:04
Randy 8:48
Mark 9:07
Jeff 8:49
Will 9:71
Alyson 9:06
Carol 10:00
Barry 8:17
Owen 7:29
Chelle 10:01
*****Helen**** Monday 22, 2009
400 M Run
21 KB
12 Pullups
3 Rounds
M-24KG
W-16KG
Way to go
From Wonder Women