Sunday, July 12, 2009

Monday - July 13

OHS with the Kids @ The First Surf Clinic - Saturday
Special THANKS to Chad, Will N., Katy, Joe, Donna, Roy, Cody, Joe-Jo, Maggie, Bob, Rae, William R., and all the others I am forgetting - that helped out on Saturday. We ALL did it together. You guys ROCK.

Warm Up:
9 Back Extensions
500m Row
15 OHS - PVC
100 Jump Rope
(3 rounds)

Skill:
Deadlift (Empty Bar)
Clean (Empty Bar)

WOD:
Deadlift (Bodyweight)
Pull-Up
21-15-9
50 Ab Mat Sit Ups sprinkled in between each round
at

7 comments:

  1. RoyJuly 13, 2009 at 10:16 AM

    tough way to start the week!
    225# 14:12

    ReplyDelete
  2. AndreJuly 13, 2009 at 12:21 PM

    Tough one this morning. Felt great to be back in the Gym!

    165# 18:18

    ReplyDelete
  3. CDJuly 13, 2009 at 6:10 PM

    3 rnds of Fridays WOD
    95#
    500 meter rows instead of run
    14:18

    ReplyDelete
  4. joe waldropJuly 13, 2009 at 8:24 PM

    195 10.02

    ReplyDelete
  5. apetroyJuly 13, 2009 at 8:35 PM

    great workout.
    15:25 85#

    ReplyDelete
  6. PamJuly 14, 2009 at 7:40 AM

    This was tougher than I thought! I liked this workout!
    15:35 - 105#

    ReplyDelete
  7. Coach LaneJuly 14, 2009 at 5:07 PM

    This one was really decieving. Way to go all. Ab mats seemed to 'gas' everyone...would you agree??

    ReplyDelete