WOD- group WORK OUT-December 15, 2010

GROUP WORK OUT

4:00pm

December 15, 2010

WU:

 Move

 Run 400m

 2 rounds NFT

   10 pushup

   15 Squat

WOD:

 3 Rounds for total reps

 1) Squat (reps)

 2) Situp (reps)

 3) PushPress 75/35 (reps)

 4) Deadlift  95/65 (reps)

 5) Pullup (reps)

 6) DoubleUnder (reps)

 7) Pushup (reps)

 @ each station for 1 minute call to rotate 1->2->3->4...

 1 minute after each round

MOB:

 seated quad

 seated hamstring

 pidgeon

Athletes:
Vic:

Tam

Shan:

Ann:

Robert:

Rimma:

Steph:

WOD B: 

WEDNESDAY 

12/15

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

                                                                                                  

Athletes     

Susan:P 32,32,34,35,35   PP 37,37,39,39,39  PJ 32,32,32,35  row:500 meters R:47