March 29, 2011

The islanderz did two days in a row this week.  Today they did some sprints.  The WOD was...

WOD:
450m Sprint
  4 rounds for time
3 min rest between each round

Shante- 1:56, 1:55, 1:48, 1:59
Tavae- 2:05, 2:15, 2:04, 1:58
Maile- 1:51, 1:57, 2:15, 2:24
Ari- 1:55, 1:55, 1:55, 1:57
Kaile- 1:57, 2:10, 2:14, 2:28
Megsz- 2:04, 2:13, 1:57, 2:20
Shelbey- 1:59, 2:09, 2:08, 1:58
Lexi- 2:00, 2:10, 2:10, 2:15
Nani- 2:04, 2:13, 2:17, 2:30

Scott did a short and sweet one today.  He did...

WOD:
1000m row
   for time

Scott- 5:06

The rest of the crew did...

WOD:
900m Run
20 Ab Mat Situps
20 Hip Extensions
   2 rounds for time

Kung Fu- 13:29
Jmanator- 13:35
Terry- 15:33
DB- 16:31
Fresh- 17:00
FloJo- 17:18
Showtime- 18:12
Nadyne- 25:59

Lastly, we had Sheila do something a little different.  Her WOD was...

WOD:
200m Row
10 Walking Lunges
10 Ab Mat Situps
   3 rounds for time

Sheila- 11:20

-Danyelle