
W.O.D. 7.01.09
Seminar:
Quote:
Christmas came early this year and it was HOT as HELL!
How do you cool off post WOD?
Monday Level 2 WOD:
Christmas in July
1 Hand Stand Push Up
2 Pistol (each leg)
3 Ring Dips
4 Deadlift (225/155)
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Wall Balls (14/20)
10 KB Sumo Deadlift High Pull (35/55)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40
Just sing the 12 days of Christmas to yourself and follow the exercises...
Results:
Aimee 37:07
Mike 42:10
Paul 53:48
Doug 60:31
Han 56:47
Tim M. 65:42
Sam 38:27
Jason 56:45
Read:
Results:
Mike F. 26:18
Devin 20:19
Nikki 24:20
CP 22:50
Dave 33:32
Tom 32:11
Pat 22:45 (5 rds)
Jen B. 26:22
Meg 18:22
Jeff 29:49
Jon 26:45
Kelly 27:40
Curin 24:30
Miranda 26:40
Steph 27:33
Kristin 29:59
Jim C. 33:54
Ed 33:39
Laura 21:50
Tim P. 19:54
Granny 18:27
Nicole 26:08
Jen S. 27:24
Nick 30:30 (8 rds)
Cindy 29:22
Level 2 WOD (courtesy of Doug):
1 RM Snatch Results:
Aimee 105
Joe 155
Jason 140
Doug 165
Sam 155
Lisa 95
Tim 165
Mike 130
Paul 125
AND
Duration at each station was the entire length of a random slect song...when the country music played burpees were completed. Number of total reps is the score at the end.
Exercises were:
Muscle ups
Squat Clean 135/95
KB Swing 70/55
Deadlift 225/155
C2B pullups
Row (calories)
Ring Dips
L-sit (seconds)
Thrusters 135/95
Results:
Sam 307
Jason 214
Mike 214
Aimee 210
Doug 186
Tim 136
Joe ??
Lisa ??
Paul??