Thursday, July 19, 2012

7/20/12

WOD

How many reps can you complete in 5 rounds?
1:00 of two-arm DB push press
Rest :30
1:00 of GHD back extension hold
Rest :30

GHD back extension holds are for max seconds with a cut off of 1:00. Once you drop, your time stops.

WOD Demo

After (or) Before WOD...

3 mile bike AFAP!



Post score and time to comments:
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12 comments:

  1. mikeJuly 20, 2012 at 6:20 AM

    130 rep @ 25 lbs & 5:00 GHD
    9:11 bike

    ReplyDelete
  2. KHarmonJuly 20, 2012 at 6:21 AM

    5:00, 144 reps @ 30lbs, 10:18 bike

    ReplyDelete
  3. DJuly 20, 2012 at 7:27 AM

    5:00 and 138 reps @ 30lb.

    ReplyDelete
  4. AnklebiterJuly 20, 2012 at 8:55 AM

    5:00 and 175 reps @ 20lb DBs
    8:50 bike

    ReplyDelete
  5. BLJuly 20, 2012 at 10:17 AM

    5:00, 120 reps @ 30 lb
    7:26 bike

    ReplyDelete
  6. BrittanyJuly 20, 2012 at 1:22 PM

    5:00, 141 @ 20 lb DBs
    9:19 bike

    ReplyDelete
  7. NathanJuly 20, 2012 at 2:10 PM

    5:00, 87 @ 30 lb, 5:50

    ReplyDelete
  8. OliviaJuly 20, 2012 at 7:32 PM

    100 reps/ 128 good mornings / 8:05 bike. 20 lb DB

    ReplyDelete
  9. MaxJuly 21, 2012 at 12:32 PM

    5:00, 120 reps @ 25lb DB
    7:02 bike

    ReplyDelete
  10. Leslie CJuly 21, 2012 at 1:00 PM

    5:00, 186 reps @ 8lb DBs
    7:58 bike

    ReplyDelete
  11. MaryJuly 22, 2012 at 9:44 PM

    5:00, 117 reps @ 20lbs
    8:24 bike

    ReplyDelete
  12. AAJuly 23, 2012 at 6:45 AM

    5 min - 136 reps @30# - 10:31 bike

    ReplyDelete

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