2.03.2021

W.O.D. 2.4.21




Join us on ZOOM...

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
                                                                Meeting ID:88548453602
                                                                      zoom password 321go

3 Rounds For Time of: 
20 Dumbbell Overhead Lunge (one dumbbell) 
20 Push-ups 
20 Dumbbell Box Step up (one dumbbell) 
12 ft Handstand Walk (2 mats) 

(Ladies 35# Dumbbell/  Gentlemen 50# Dumbbell)

 Coaches Notes: 
Overhead lunges can be done alternating in place with a forward step. 
The athlete can hold the dumbbell on the box step up however they choose.

Saturday 2/6 both the 9/11 AM classes will be held at the Lyons Den,
 555 W Beidler Rd. King of Prussia!

Quote:
“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
 ― Maya Angelou

5 comments:

  1. 7a Zoom
    Anna C 8:30 15Lunges @15#DB, 20# to 17", 12 inverted shoulder taps
    Theresa L 12:31 Rx
    Cherie C 13:51 15#/20#, 14", 20#, Inverted(toes) shoulder taps
    Kevin M 12:08 25#DB, Box Shoulder Taps, 12"

    ReplyDelete
  2. Aimee 10:35 rx
    Cate 12:00 rx
    Shawn W 14:30 30# 2 box walk arounds
    Ana C 14:26 (4 wall walk ins)

    ReplyDelete
  3. 6am (+500m row)
    Kevin B 11:44 rx/ 1:35.9
    Michael C 13:37 (25#, 20#, snake)/ =]
    Subhan 15:01 (40# shifts)/ 1:55.7
    Mike Mel 9:17 rx/ 1:30.4
    Brian S 11:58 (20" 15 shoulder taps)/ 1:30.1
    Kate C 12:54 (20#, 2wwin, knee pu)/ 1:48.8
    Mike San 15:47 (25#, 20", shoulder taps)/ 1:55.0
    Lea W 10:17 (6' hsw)/ 1:45.5
    Dan L 13:45 (30#, 50#, wwin)/ 1:33.7
    Jamie Sp 12:35 (3 wwin)/ 1:57.9
    Mark Sp 12:49 (20", 25#, wwin)/ 1:40.1
    Mak 12:11 (3 wwin). 2:03.7

    12pm
    Dana H 11:58 rx
    Leigh 18:46 (25#< snake, wwi x3)
    Pam G 12:37 rx
    Natalie D 15:45 (4 wwin)
    Annette 13:58 (sn, wwi, shoulder taps)
    Carl B 9:09 rx
    Jonathan B 14:45 rx
    Jess D 14:37 (15#, wwi)
    Matty Bo 17:53 (40#, 3wwi)
    Matt Tax 14:47 rx
    Juliette 9:58 (sc, 13",10#, wwi)
    Natalia 9:47 (sc, 17", 15#, wwi)
    Jill H 15:50 (25#, 3 wwwi, sn)
    Meredith 15:02 (25#, wwi 3+taps)

    Masters
    Terry 13:26 (10#, 13", wwi)
    Gordy 12:16 (26#, 20")
    Barb C 14:02 (13" walk, 5#db)

    ReplyDelete
  4. 4:30
    Brian H 9:06rx
    Yex 14:17 20# hsw to the wall
    Roberto 14:06 25# hsw to the wall
    Dana D 14:25rx
    Karen Mas 14:58 12 box shoulder taps
    Laura S 13:54 20#
    Remer 7:51rx

    5:30
    Danielle C 14:23 20# Front rack lunge shoulder taps on box
    Laura Steppe 13:53 20# walk to wall
    Ryan S 12:41 wall hs weight shifts
    Karen Mal 13:25rx
    Libby 16:05 20# box walks
    Leah 17 25# handstand kick ups center floor
    Bee 17:13 25# walk to wall/ center floor kick ups
    Bhargav 16:55 35# walk to wall

    6:30
    Ben 17:37 35# shoulder taps
    Gia 13:52 25#
    Emma 14:04 12# 17inch hs kick ups and assisted walks
    Kevin 19:28 shoulder taps 35# 20inch
    Matt E 17:20 40# wall handstand balnce

    ReplyDelete