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Wednesday March 28, 2012

PLEASE BRING EXTRA STOPWATCH IF YOU HAVE ONE !!!

Our Gym Boss Timers are taking a beating.

Muscle Up Progression Part 2 Efficiency Tips with Chris Spealler

http://www.youtube.com/watch?v=DaRjG5BzDhM&feature=share&fb_source=message 

W.O.D.

Intervals:

3 Sets:

  • 5 Touch and Go Heavy Deadlift start at 70% 1 RM and build each set
  • 10 KB Goblet Squat Cleans 55#/35#  (A.F.A.P.)
  • Row 150/Run 200 meters all out

Rest 3 Between

+

3 Sets:

  • Run 400 Meters
  • A.M.R.A.P. Muscle Ups (one shot) SUB A.M.R.A.P. Pull Ups/ OR AMRAP Push Ups 

Rest 4 Between

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Nick 1;15/1:15/1:16/2:10/2:15/2:18
Lisa 1:22/1;33/1:25/2:30/2:20/2:20
Jesse 1:26/1:29/1:30/2:36/3:17/3;07
Aaron 122/1:22/1:24/2;102:18/2:20
John 1:28/1:24/1:29/2:30/2:34/2:31
Kimi 1:33/1:28/1:31/2:42/2:38/2:33
Lindy 1:37/1:37/1:35/2:35/2:36/2:37
Birgit 1:41/ 1;46/ 1:49/3:08/3:11/
Cory 1:36/ 1:36/1:46/3:00/2:32
Tony 1:08 AD/ 1:25/1:16/2:24/2:23/2:17
S-Lowe 1:26/ 1:27/1:30/ 2:40/ 2:25/ 2:18
Javier 1:32/1;25/1:33/1:56/ 1:46/1:58
Reno 1:15/1:13/1:08/1:48/1:46/1:48
Jason 1:47/1:50/1:51/ 1:48/1:46/1:48
Allison 1:45/1:42/1:38/2:26/1:42 AD/1:42 AD
Jen ROW 400 x 6 1:48/1:42/1:45/1:44/1:46/1:45
Keith 1:24/1;18/1:18/1:52/2:08/2:10
Laurie K. 1:41/1:39/1:41/2:39/2:45/2:58
Andy G. 1:25/1:26/1:25/2:02/1:44/1:50
Andi 1:16/1:15/1:18/2:05/2:15/2:03
Katie G. 1:26/1:24/1:24/2:40/2:25/2:30
Yaisa 1:36/1:28/1:35/2:38/2:45/2:46
Zac 1:30/1:28/1:25/2:45/2:53/2:33
Julie 1:34/1:40/1:27/2:34/2:29/2:39
Tracy 1:15/1:29/1:17/2:34/2:28/2:38
Deb 1:38/1:31/1:31/2;00/ ?/2:18
Bill 1:35/ 1:45/1;50/2:00/1:57/ 2:10
Seth 1;10/1;16/1;18/2:45/2:40/2:40
Lynn 1;29/1:34/1:40/2:45/3:26/3:04
DK (5 Thuster 10 Burpee Row 150) 1:25/1:30/1:28/2:20/ 2:20/2:15
Cindy B. 1:33/1:32/1:32/2:40/2:40/2:35
1700
iJaesin 1:40/1:35/1:32/2:15/2:17/2:12
Josh 1:22/1:16/1:23/2:35/2:25/2:26
Travis 1:31/1:19/1:19/2:09/2:07/2:13
Sean 1:16/1:24/1:21/2:14/2:10/2:10
Angelica 1:55/1:43/1:45/2:53/2:39/2:45
Jim 1:20/1:15/1:18/2:15/2:07/2:12
1800
Jenna mod
Kyle 1:24/1:25/1:36/2:48/3:00
Jason 1:25/1:26/1:28/2:30/2:38/2:30
Tay 1:17/1:12/1:16/2:26/2:44/2:27
Jeff 1:38/1:30/1:30/3:o4/2:32/2:32
Pilar 1:34/1:30/1:30/2:30/2:32/2:32
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