4.05.2016

W.O.D. 4.6.16

"The Juggler"
75 Overhead Squats (75/115#)
50 Pass throughs
25 Knees to Elbow

The WOD "rules" are that you must not complete the exercises in order. You can break them up anyway you see fit and you can start on any exercise. The only rule is that you cannot do all of one exercise without at least starting the others. 

 For a parallelete pass through, start in the push-up position and do a full range push-up. When your arms are fully extended, kick your feet through, and keep your hips high. Then perform a dip. Kick your legs back so you are in the push-up position with arms extended. 
Repeat the sequence.

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


Quote:
“Don't set your goals by what other people deem important.” 
 ― Jaachynma N.E. Agu, The Prince and the Pauper

4 comments:

CFKOP iPad said...

9:30 AM

Molly D. 23:04 35#
Jackie H. 15:20 65#,10 pushups&situps/ring rows
Dave H. 25:12 Rx
Jill H. 24:23 53#
Katie M. 23:17 15#
Julie R. 19:15 35#
Jonathan P. 20:17 Rx
Lauren C. 18:19 65#
Kevin H. 21:15 15#
Mary H. 17:39 15#
Karen S. 22:40 25#
Emma S. 22:05 15#
Ann Marie H. 20:19 25#
Meggan L. 20:10 53#

Gordy

CFKOP iPad said...

12:15 EXP

Pam G. 17:25 55#
Meredith H. 22:42 33#
Joe M. 17:42 33#
Therese W. 23:50 15#, 30 PT's
Mike K. 18:02 15#
Mike I. 20:54 55#

Gordy

Stephanie Vincent said...

5:15am

Mike San: 25:55 55#
Mannish: 26:07 45# KTE Rom
Ryan A: 21:04 20"Pass KTE Rom

6:00am

Sarah W: 25:52 33#
Mike Sim: 20:52 Rx
Kevin B: 16:54 75#
Bri K: 22:31 Rx
John K: 23:07 95#
Jon P: 21:46 105#
Justin D: 29:31 25#

6:30pm

Ash Mc: 24:44 45#
Steph C: 19:00 35#
Lauren H: 20:58 55#
Caitlyn B: 22:36 25#
Alicia M: 18:38 33#
E.J: 21:42 45#
Rob C: 18:35 95#
T.J: 23:48 45#
Borden: 25:54 75# Rom
Amanda W: 20:05 35#
Danielle G: 19:55 55#

7:30pm

Nicole N: 18:50 15# Rom
Luiz: 15:00 75# 12xPass Total
Dave N: 26:31 95#
Mike Roth: 22:04 55#/15#

-Clay

Stephanie Vincent said...

4:30
Lucy 16:42 19#/rom

5:30
Le 19:00 45/rom
Mike re 22:21 75
Steph m 21:47 45
Erik f 25:39 75/rom
Natalie 22:16 15# to 17box/ 17boxes
Alex r 16:52 55/rom
Christine s 27:48 55/24boxes/rom
Olan 26:39 75/rom
Mariana 21:28 45/rom
Jen s 26:08 55/rom
Alona 22:50 70
Mike Fo DNF