April 7, 2011

Today was a busy day...running around doing errands then straight back to the gym to start the WOD's.  The Islanderz came by today as well as some of the everyday crew and Jack did the 3rd Open WOD.

The girls got a small chipper type version of a WOD.

WOD:
50 Box Jumps (20")
20 Double Unders
40 Ab Mat Situps
20 Double Unders
30 Hip Extensions
20 Double Unders
20 Hand Release Pushups
20 Double Unders
   for time

Ari- 14:01
Maile- 15:10
Shante- 15:20
Nani- 15:38
Kaile- 16:36
Tavae- 16:46
Shelbey- 17:19
Lexi- 17:20
Megsz- 17:28

Open WOD #3:
5 min AMRAP of
  1 Squat Clean (165/110)
  1 Jerk

Jack- 11 rds + 1 Squat Clean



WOD:
20 Hand Release Pushups
20 Asst. Pullups
   5 rounds for time

Matt- 25:48
FloJo- 10:30 (3 rds)
Kung Fu- 16:16 (3 rds)

WOD:
500m Row
20 Box Jumps (20")
300m Row
10 Box Jumps
100m Row

Scott- 8:43

-Danyelle