Just a little WOD.

Today's WOD:

10 Pull-ups

15 Sumo Deadlift Highpull 95/65 lbs

20 Push-ups

4 Rounds for Time

Tabata Sit-ups

Warm-up:

  1. Run 2 Laps
  2. Air Squat
  3. Burgener Warm-up
  4. Ring Dip
  5. Samson Stretch
  6. Thruster
  7. Shoulder ROM
  8. Walking Ham Stretch

1 Round of 12

Morning Crew Results:

Cliff 12:02 13-13-11-11-11-10-10-11

Suzanne 16:13 Scaled. 14-13-12-12-11-10-10-10 +15lbs

Jorge 16:12 Scaled. 11-11-9-9-9-8-8-8

Terri 15:33 Scaled. 13-11-10-8-9-8-8-7

David 9:53 14-14-12-11-11-11-11-11

Liz 18:19 13-12-11-11-10-9-10-11

JT 9:35 13-12-12-11-11-11-11-12

Afternoon Crew Results:

Tyler 14:58 18-12-11-9-9-9-9-9

Chase 14:58 12-9-9-8-7-11-6-7

Will 17:51 11-10-8-7-6-6-6-7

Ric 17:28 11-10-8-4-6-6-7-7

Teresa 15:45 Scaled. 12-11-10-9-10-10-11

Shaun 19:48 12-13-11-10-19-10-10-11

Brian 17:03 Scaled. 13-12-11-9-9-9-9-9

Catherine 22:00 Scaled. 14-14-13-12-13-13-12-12

Nick 12:11 

Today's Offsite WOD:

5 squats

5 push-ups

5 sit ups

20 rounds.

For time.

Post results to comments.

Warm-up:

 

  1. Run 200 Steps
  2. Front Plank (20 Seconds each side)
  3. Samson Stretch (20 Seconds each side)

 

2 Rounds of 8 reps.

Greg Keeter2 Comments