January 9, 2011

Another busy day.  Jack started out his morning with an on ramp session.

WOD:
10 Walking Lunges
8 Ring Pulls
   3 Rounds for time

Jen- 3:14

Up next was Carrie, Jamie, and Joanne.  They did:

6 Deadlifts

10 Squats

8 Ring Pulls

   3 Rounds for time

Carrie- 5:55 (53lbs)

Joanne- 5:32 (44lbs)

Jamie- 6:09 (53lbs)

Then Matt and DB came.

DB did:

6 Deadlifts (185lbs)

7 Burpees

7 Ring Pulls

10 KBS (35lbs)

200m Run

   3 rounds for time

Total Time- 18:25

Matt did what the rest of the everyday crew did.  He was in for it....Double Under Torture!!  For those that can't do double unders has 4x the number in singles...Just as bad as the double unders!!

WOD:

450m Run

50 Double Unders (200 singles)

450m Run

40 Double Unders (160 singles)

450m Run

30 Double Unders (120 singles)

***optional 4th round***

450m Run

20 Double Unders (80 singles)

Matt- 18:41 (3 Rounds with a PR of 24 DU in a row!)

Jack- 22:02 (4 rounds)

Danyelle- 27:28 (4 rounds)

Nadyne- 31:13 (3 Rounds, singles)

Once we were done with this WOD, Jack decided to do a weighted pullup workout.

WOD:

1-1-1-1-1-1-1

Jack- 35, 44, 53, 62, 70, 88 miss, 88