Wednesday, March 20 2013

Posted by Mandee on March 19, 2013   |   9 Comments

Red Sonia 1Red Sonia 2

Kellie 2Kellie 1


A) Spend 10 Minutes working on Pistols and Pistol technique

B) Spend 10 Minutes working on HSPU and HSPU technique




20 min AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats





20 min AMRAP of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

9 responses to “Wednesday, March 20 2013”

  1. steve price says:

    WOD @ Fire Station: Warmup-deadlift progression.
    3 Rounds for time : 10 Deadlifts @ 365#
    10 Burpees w/40# weighted vest
    Time: 11:54(not extremely fast)
    I should have pushed a little harder to get under 10 minutes. I broke up the deadlifts, (8,2),(5,5),(5,5).

  2. Kerri says:

    2Pood order arrived yesterday!
    Jenda, Mac, and JMac, I’ll have your goods tomorrow afternoon at the PM Open class.

  3. Joe L says:

    Mary: 7 + 2 Scaled the Pistols a little 🙂 my heel was touching at the bottom for probably more than half of the reps. It was either that or fall over 🙂

  4. Slade says:

    Still sick as a dog….
    Good luck to everyone in the open tomorrow.

  5. Josh Kennedy says:

    Been a highly frustrating morning on the Arsenal, so came in for the lunch class.
    Mary: 10 rounds even (PR)
    Thanks to Mandee for some solid coaching and Ron/Jarod for the positive vibes

  6. Lissa Hinely says:

    I did more push ups today than I’ve done in the last 10 years put together.

  7. Stacey says:

    Red Sonia!!!!!