4.04.2016

W.O.D. 4.5.16








 Masters Class!

Bill gets his first single unders!!! 
Masters class Mobility

3 Rounds for time of:
50 Calorie row 
15 Handstand push-ups 
50 Double-unders

Community Notes:
Endurance Class starts on Thursday at 5:30PM at the Upper Merion Track with Coach Tim!

Quote:
“Life always begins with one step outside of your comfort zone.”
 ― Shannon L. Alder
at

7 comments:

  1. JennaApril 5, 2016 at 10:03 AM

    Alex 24:19 (SB, DUA)- First DU!
    Mike Sim 17:37 RX
    Briana 23:25 Box HSPU
    Justin 25:00 (self- cap) 2+ 65 box hspu, DU
    Mike Sa 23:22 30 DUA, Box HSPU
    Ben 23:35 DUA, box hspu- First DU!
    Kevin 22:24 25 DUA

    Dashanae 30:10 (box kick- up)- First Du!
    Joe 19:32 1/2 Sb
    Laura 21:26 RX
    Pete 13:55 RX
    Matt E ??

    ReplyDelete
  2. Stephanie VincentApril 5, 2016 at 11:15 AM

    9:30am
    Jackie 21:35 DbSp
    Jessie 26:06 2Abm
    Katie 26:46 5 Kick ups/10 SitPress, DUA
    Emma 26:52 SitPress, SUx2
    Bekah 25:20 2Abm
    Sarah 26:15 SitPress,DUA

    ReplyDelete
  3. Stephanie VincentApril 5, 2016 at 8:32 PM

    6:30pm
    Clay 13:07rx
    Cat 24:33 DUA/LSP
    mike C 21:22 LSP&ROM
    Lindsey 20:26 DUA/LSP
    Kris 24:37 SUx2/LSP
    Sarmad 20:31 LSP/SUx2
    TJ 23:48 2ABM/DUA
    Steph C 23:04 dua/lSP
    Molly 20:23 SUx2/LSP

    ReplyDelete
  4. Aimee LyonsApril 5, 2016 at 9:57 PM

    12:15 Express
    Drew 22:00 (2 AB/25 DUA)
    Dana 23:05 rx
    Mike I 25:35 (2ab, Kick up)
    Tim H 23:34 (DUA, ku attempts)
    Erika 22:17 (3rd, 1/2 reps)
    Denise 18:52 SLSU, SB
    Danial 20:55 (25 DUA)
    Panos 21:40 2AB (25 DUA)
    Therese 26:18 (25 cal, 3 rd rd 1/2 reps 15 dua)
    Laura A 23:40 (10 HSPU, 2AB)

    Masters
    AMRAP in 18
    15 Cal Row
    15 Air Squats
    15 Double Under attempts or SU
    Mom 4 + 9 cals
    Dad 4 + 15 cals
    Terry 4 + 15
    Jodilee 4 + 19
    Bill 3.75 (first class!!! welcome!)
    Steph 5 + 15
    Barb X 4 +23

    ReplyDelete
  5. Aimee LyonsApril 5, 2016 at 10:42 PM

    4:30/5:30
    Giulia 20:43 rx
    Jess A 24:12 Press 15# DUA/SU
    Olan 26:34 2 ab
    Brian T 26:00 2 ab
    Julie R 24:45 2 ab
    Mike R 23:55 2 ab
    Dave H 17:32 rx

    JillA 21:48 rx
    Shawna 31:28 HSPU Attempts 20# DB Press
    Luke 24:44 kick up
    Patrick 22:13 rx
    Flounder 26:42 stinkbug
    Aimee 16:36 rx
    Alona 31:07 HSPUattempts DB Press
    Alicia 29:56 20 DUA 10 HSPU 2 ab

    ReplyDelete
  6. Stephanie VincentApril 5, 2016 at 10:42 PM

    4:30pm

    Giulia: 20:43 Rx
    Jess A: 24:12 SU/DU Att Press 15#
    Olan: 26:34 2xMat
    Brain T: 26:00 2xMat
    Julie R: 24:45 2xMat
    Mike R: 23:35 2xMat
    Dave H: 17:32 Rx

    5:30pm

    Jill A: 21:48 Rx
    Shawna P: 31:28 HSPU Att Press 20#
    John L: 24:44 Kick Ups
    Pat P: 22:13 Rx
    Flounder: 26:42 Stinkbug
    Aimee: 16:36 Rx
    Alone: 31:07 HSPU Att Press 25#
    Alicia: 20:56 20 x DU Att 10xHSPU

    -Clay

    ReplyDelete
  7. Rachel SpringApril 7, 2016 at 1:17 PM

    7:30p
    Cline 19:09 (SDBP 30#)
    Dave 25:02 (2 ABM)
    Chris 21:30 RX
    Nicole 24:17 (2 ABM)
    Erika R 20:22 (SDBP 20#, 50 SU)

    ReplyDelete