Tuesday, March 8, 2011

March 6, 2011

Congratulations to Sean!!!  He ran a 1:29 450m run!  That's the new gym record and that means a new personal record for Sean as well.   CONGRATULATIONS!! He was flying!

450m run
20 Wall Balls
   3 rounds for time

Terry- 12:37 (20lbs)
Jmanator- 12:54 (14lbs)
Jen- 13:49 (12lbs)
Nunn- 14:10 (20lbs)
Matt- 14:20 (20lbs)
FloJo- 16:22 (12lbs)
Sean- 17:27 (30lbs)

30 Cleans (95lbs)
   for time

Danyelle- 4:16 (60lbs)

Thrusters (135lbs)
Muscle ups


I was very happy with this workout. When I started getting muscle ups I could not do a 30 muscle ups for time WOD so what I would do is AMRAP 10 minutes for them. My previous best was 14 by themselves. With this WOD I got 18 muscle ups in 8:55 with them sandwiched by thrusters! I have much to improve in the way of my muscle up technique, but I am very happy with my progress!!!

8 pushups
12 KB Deadlifts
15 Walking Lunges
150m Row
   3 rounds for time

Joanne- 8:28 (44lbs)
Michele- 11:23 (35lbs)
Sheila- 12:54 (35lbs)


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