Wednesday, January 16, 2013

1/17/13

WOD

 How many rounds/reps can you complete in 7:00?
5 pull-ups
10 pushups
15 free-standing squats

 Then...

 How fast can you complete?
15 handstand pushups
15 V-ups
200 M run
9 handstand pushups
9 V-ups
200 M run

 *For each round you complete in the first 7:00, take 10 seconds off your total time*
Post time to comments:

 WOD on your own:
Bike
2-6 X 2 mile
*2:00 spin/rest*

 Better Shoulder Extension
Posted by at

16 comments:

  1. KHarmonJanuary 17, 2013 at 6:49 AM

    13:11
    Bike x6

    ReplyDelete
  2. BLJanuary 17, 2013 at 8:09 AM

    WOD- 11:00 (12:50 - 11rds)
    BIKE- 41:20 (2mi x 6)

    ReplyDelete
  3. KeikoJanuary 17, 2013 at 8:59 AM

    13:38
    Bike-4x2mi

    ReplyDelete
  4. NateJanuary 17, 2013 at 9:12 AM

    15:10

    ReplyDelete
  5. MaryJanuary 17, 2013 at 11:53 AM

    15:25 (2 blue)

    ReplyDelete
  6. EmJanuary 17, 2013 at 12:42 PM

    9:26 (2 blue)
    2x2 mile bike

    ReplyDelete
  7. BrittanyJanuary 17, 2013 at 4:58 PM

    13:48 (2 blue)

    ReplyDelete
  8. HenryJanuary 17, 2013 at 7:07 PM

    10:36 (blue pad)

    ReplyDelete
  9. GretchenJanuary 17, 2013 at 7:10 PM

    11:37 (2 Red, 3 Blue)
    2X2mi bike

    ReplyDelete
  10. Catherine BJanuary 18, 2013 at 6:48 AM

    13:00 (1 red, 2 blue, jump rope)

    ReplyDelete
  11. UnknownJanuary 18, 2013 at 3:45 PM

    10:50 RX
    Bike= 4miles

    ReplyDelete
  12. ajantonicelloJanuary 21, 2013 at 4:09 PM

    10:07 1 sand bag

    ReplyDelete
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