Park WOD - Friday Apr 29, 2011

Appetizer:

2 rounds run around park

arms circles,

squats

push ups

5-5-5-5-5 Ring dips

Entree:

5RFT:

1x length of park dash

10x push ups

1x length of park dash

10x thrusters

KML: 7:54 mins @35lb KB

NK: 9:58 mins @ spare tire

SC: 10:22 mins @ spare tire

good job boys!

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Alice's First WOD - Baseline

WU:

2x

-20 jumping jacks

-5 situps

-5 push ups

-5 squats

-5 supermans

Skill:

Squats

WOD: (scaled)

400m Run

30x squats

20x situps

10x pushups

5x pull ups

Time to beat: 8:36mins

WOD 4/27

Appetizer:

10min run

2x

- 10sec samsons

- 10x pushups

- 10x situps

- 10x squats

- DL form

- clean form

Entree:

7min AMRAP:

3x DB Power Cleans @ 60lbs

3x pullups

6x DB Power Cleans @ 60lbs

6x pullups

9x DB Power Cleans @ 60lbs

9x pullups

12x DB Power Cleans @ 60lbs

12x pullups

+ 12x DB Power Cleans @ 60lbs

Dessert:

5-5 bench table box jumps

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Hotel Gym WOD

3Rounds:

1mile run

12x DB Swings

12x one-armed DB snatches

12x OH Lunges

@ 35lbs