From the Mid-West Sectionals (back in the day 2010)
The 54321 WOD is:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24")
3 minutes of Hang Squat Snatches for reps (45/75)
2 minutes of Wall Balls for reps (14/20# all 10 ft high)
1 minute of Handstand Push-ups for reps
3 minutes of Hang Squat Snatches for reps (45/75)
2 minutes of Wall Balls for reps (14/20# all 10 ft high)
1 minute of Handstand Push-ups for reps
Score is total reps for all exercises
Don't forget to record your scores to Total WOD-This is our WOD tracking software available on your smart phone or any computer to record and observe your performance and records. Ask any coaches if you have questions.
Community Notes:
This weekends classes will be held at the Annex. 110C DeKalb. Meet and Park there.
Quote:
"Pain is inevitable, suffering is optional."
-M. Kathleen Casey
6 comments:
Use this link to sign up for Kegs and Curls on July 5th!!! 10 AM Bro-sesh...bbq and beer will follow!
http://clients.mindbodyonline.com/ws.asp?studioid=7174&stype=-7&sTG=22&sVT=77&sView=day&sDate=7/5/2014
Just remember that you can always push yourself just a little bit further, just a little bit harder.
6/7am
King 215 (power)
Bill P 157 scaled
Candy 144 scaled
Jon 226
Joe C 193 scaled
Pete 224 Rx
Nick C 183 (power)
Lizzie 188 (scaled)
Diane 185 (scaled)
Alejandra 155 (scaled)
Sarah W 156 (scaled)
Barb 160 (scaled)
Good focus today ladies!
12 (noon)
Dianne 168 (scaled)
Patrick 225 (scaled)
Audrey 158 (scaled)
Maryanne 195 (scaled)
Chris 137 (scaled)
Alison 209
Regi 182RX
Justin 201RX
Liza 170
Jill 127
Nick 178
Giulia 147RX
Olan 163
Troy 133
Jenna 139
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