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Wednesday, January 15 2014

Posted by Mandee on January 14, 2014   |   10 Comments

William 1WIlliam 3

WIlliam 3William 2

 

 

WOD:

A. Push Press 7-6-3-1  E3MOM

B. Complete as many rounds as possible in 20 minutes of:

200m run

then 3 rounds of:

5 pull-ups

10 push-ups

15 air squats

then repeat 200m run and 3 rounds until 20 minutes expire

 

CFHSV Running & Endurance ROWING WOD:

A. 2 x 2000m @ 26 spm plus bursts / 4 minutes easy

B. 12 x 250m / 35 seconds easy

meet at CFHSV at 6pm

10 responses to “Wednesday, January 15 2014”

  1. Nathaniel says:

    My man William! Movin big weight and showing off the vertical.

  2. Mandee says:

    Good work William! 🙂

  3. William says:

    Thanks! I just have good teachers.

  4. Jeremy says:

    Push Press: 135-145-165-185(PR). WOD: 9 + 19 scaled, thanks for the coaching this morning Nathaniel.

  5. Mimi says:

    Happy birthday to Fleming!

  6. Eric says:

    A. 165×10, 175×7, 195×6, 205×3, 225×1
    B. 11+3 Rx’d
    Great coaching from Tracy and Mandee

  7. Adam says:

    A. 135-165-175-185
    B. 10+6

  8. Marisa says:

    A. 85×7, 95×6, 105×3, 120×1, 130×1

    B. 12 rx’d

  9. Bradley F says:

    A. 146-165-185-195
    B. 14+3 Rx