Shannon - hitting DB Shoulder Press - in a recent swimming pool WODWarm Up:
150 Jump Ropes
15 Push Ups
15 Air Squats - work on form
15 Sec Hand Stand
15 Frankenstiens
15 Knee Hug Lunges
(2 rounds)
Skill:
150 Jump Ropes
15 Push Ups
15 Air Squats - work on form
15 Sec Hand Stand
15 Frankenstiens
15 Knee Hug Lunges
(2 rounds)
Skill:
- Thruster Broken Down - empty bar
- 2 sets - 10 reps
| Fran |
| 21-15-9 reps, for time |
6 comments:
Bring on the white shirt!!
8:13 RX
Absolutely FANTASTIC job by the 8:30am group! White Shirt to Jay (High Five!) and PRs by several others! Thanks for pushing so hard...I will really have to stretch myself later today:)
5:48 Fran with 55# so not rx'd. What a difference 10 lbs makes. This is a smoker regardless.
PS: Don't forget about the Turkey Trot fun run for the kids on Thurs. We will meet in the parking lot of the Verandah (AIP) around 8:30 for pics. Parents, you can run with your child for no additional cost, or let them run with me in our group. They get to wear feathers in their shoes too so come join us. Gobble Gobble
7:28 RX. This is a love hate workout for me. Love what it does for me, but hate having to do it. PR for me today, beat my previous time by 5 min.
Owen
Tex - 9:42 - 75# + band
Roy - 8:13 - PR
Jim - 11:30 - 75#
Donna - 15:34 - 55#
Martinique - 13:00 PR
Tim - 12:16 - Rx weight/2x Jump
Tina - 10:12 - RX weight/Green band
Dawn - 7:55 - 45#
Holley - 8:15 - 55#
Mark - 11:38
Melissa - 8:38 - 45#
Jay - 9:02 - Rx
KT - 5:48 - 55#
Durand - 9:48 - Rx
Tricey - 12:30 - Rx weight / 2x
Hank - 9:15 Rxx
Owen - 7:48 - Rx
Alyson - 11:34 - Rx weight / 2x PU
Christina - 9:40 - 45#
Jeff - 9:30 - 75#
Brooke - 11:45 - 55#
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