March 28, 2011

WOD:

"The Bear Complex"

1 Clean (95lbs)

1 Front Squat

1 Push Press

1 Back squat

1 Push Press

   7 times

3 rounds for time

Each round consists of one of each of the above movements done consecutively without putting the weight down seven times.  Each round was timed separately with a break between each round. It is usually 5 rounds but we subbed DB to 3.

DB- Rd 1= 6:31

        Rd 2= 5:49

        Rd 3= 3:46

The Islanderz were back today and it was their first time doing some deadlifts!

WOD:
21-15-9
Deadlifts (65lbs)
Walking Lunges

Ari- 3:48
Maile- 3:59
Kaile- 4:08
Megsz- 4:16
Lexi- 4:20
Shante- 4:43
Nani- 4:45
Tavae- 4:50
Shelbey- 4:52

Coach Scott jumped in today for his first time doing a WOD so he did a version of "cindy"

WOD:
5 Ring Pulls
8 Pushups
12 Squats
   3 rounds for time

Scott- 2:50

WOD:
Thrusters
 3-3-3-3-3-3-3

Showtime- 65, 65, 70, 75, 75, 80 x 2, 77 x 2
Fresh- 95, 100, 105, 115, 125, 135 x -, 135 x 1

-Danyelle