WOD 23NOV09
Posted by Admin on November 20th, 2009 filed in WOD
Saturday Endurance:
Run 5 Miles Stopping Every 5 Mins to Complete:
25 Sit Ups
25 Flutter Kicks (2 Ct)
25 Leg Lifts (2 Ct)
WOD:
“Nicole”
AMRAP in 20 Mins
Run 400m
Max Pull Ups
*Score total pull ups
Strength:
5 – 5 – 5
Front Squat
Inspiration: “Courage is resistance to fear, mastery of fear – not absence of fear.” -Mark Twain
November 23rd, 2009 at 08:24
Thompson 30,15,15,15,15,12,14=116 Rx’d
Danner 40,25,20,20,20,20,22=167
(I skipped around the basketball court for 2 min in place of the run.)
November 23rd, 2009 at 14:20
SFC Tatum: 2,2,2,2,2,3,1 = 14
MSG Varble: 12,12,12,10,10,10,10,11,8 = 95
November 23rd, 2009 at 15:59
Hollon-7 Rds 116 Pull Ups. Max 30 Min 12. Mother nature added a little “constantly varied” with a nice 40 degree rain storm!
Alex-8 Rds 40 Pull Ups (5 every round)
November 23rd, 2009 at 17:25
ENS Vaughn : 10/10/10/7/7/7/8/5-67
ENS Alverez: 3/3/4/3/4/3/4/3-27
Ashley: 2/2/1-5
November 23rd, 2009 at 18:31
Anderelli: 35, 20, 15, 14, 12, 12, 12, 12 = 132 Rx’d
timed by Bonnafoux
November 23rd, 2009 at 20:21
8 rds + 400 m run
Did strict pullups, with only the last few kipping to failure
12/10+2/8+3/7+3/5+3/5+4/4+3/4+2
Total pulls: 74