More flipping action!
Mel and Seth - getting creative with Push-ups in the rocks!
W.O.D. 9.4.10
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Coaches Notes:
Sub for the above movements based on level and ability= tuck-jumps for double unders, butterfly situps for GHD Sit-ups and Superman-back extension for back extensions on the GHD.
Quote:
"You become what you think about."
-Earl Nightingale
Results:
John W. 10 (Rx)
Ken 6 (su)
Tim H. 7 (tj)
Sandy 12 (su)
Ben 7 (du)
Mel 9 (du)
Jeff 9 (part GHD)(du)
Jeff Hi. 9 (du/su)
SAZ (tj)
Jaime 8 (du)
Dorothy 13 (du)
Seth 10 (part GHD)(du)
Kathleen 11 (du)
Lindsey 8 (du)
Peterson 10 (du)
*Kudos to all. I saw some awesome Double Unders today!! Congrats to all the first time double under masters-Kathleen, Lindsey, Peterson, Jeff Hi. & Ben!!
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Coaches Notes:
Sub for the above movements based on level and ability= tuck-jumps for double unders, butterfly situps for GHD Sit-ups and Superman-back extension for back extensions on the GHD.
Quote:
"You become what you think about."
-Earl Nightingale
Results:
John W. 10 (Rx)
Ken 6 (su)
Tim H. 7 (tj)
Sandy 12 (su)
Ben 7 (du)
Mel 9 (du)
Jeff 9 (part GHD)(du)
Jeff Hi. 9 (du/su)
SAZ (tj)
Jaime 8 (du)
Dorothy 13 (du)
Seth 10 (part GHD)(du)
Kathleen 11 (du)
Lindsey 8 (du)
Peterson 10 (du)
*Kudos to all. I saw some awesome Double Unders today!! Congrats to all the first time double under masters-Kathleen, Lindsey, Peterson, Jeff Hi. & Ben!!
4 comments:
Olan,
Double Unders!
You know you want some.
9 am and double unders these are a few of my favorite things
thanks guys, now i don't feel so bad.
Warnek scares me!
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