Wednesday, January 4, 2012

Warmup:
Walk 550m
3 Rounds
10 Back Extensions
10 Situps
10 Good Mornings
Stretch......

Strength:
Deadlift 5-3-1+

WOD:
Run 800m
Rest 4 Minutes

Run 400m
Rest 2 Minutes

Run 400m
Rest 2 Minutes

Run 200m
Rest 1 Minutes

Run 200m
Rest 1 Minute

Run 200m
Rest 1 Minute

Run 200m
Rest 1 Minute
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6 comments:

  1. JAXWednesday, January 04, 2012

    Carey:
    Deadlift: 170-190-215x1
    800m-4:03
    400m-1:46
    400m-1:48
    200m-0:48
    200m-0:46
    200m-0:46
    200m-0:43

    ReplyDelete
  2. JAXWednesday, January 04, 2012

    Brian:
    Deadlift: 155-185-205x3
    800m-4:45
    400m-2:13
    400m-2:11
    200m-0:52
    200m-0:50
    200m-0:50
    200m-1:10

    ReplyDelete
  3. JAXWednesday, January 04, 2012

    Greg:
    Deadlift: form work 5-5-5@ 65-85-115
    800m-5:15
    400m-2:32
    400m-3:13
    200m-1:13
    200m-1:18
    200m-1:25
    200m-1:12

    ReplyDelete
  4. JAXMonday, January 09, 2012

    Dave: Completed on 01-05-2012
    800m-3:46
    400m-1:41
    400m-1:52
    200m-0:51
    200m-0:51
    200m-1:01
    200m-0:47

    ReplyDelete
  5. JAXMonday, January 09, 2012

    Ryan Clagett: Completed on 01-05-2012
    No Deadlift
    800m-3:48
    400m-1:44
    400m-Didn't get time-was faster than the first 400
    200m-0:50
    200m-0:51
    200m-0:50
    200m-0:47

    ReplyDelete
  6. JAXMonday, January 09, 2012

    Liz: Completed on 01-05-2012
    800m-4:29
    400m-2:08
    400m-2:09
    200m-0:52
    200m-0:51
    200m-0:52
    200m-0:50

    ReplyDelete

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