***I will lead both the 0615 and the 1130 classes.***
1. A big thanks goes out to Max who joined me at 0615 to assemble the C2 Rowers. Max stayed behind when I went to work at 0700 and assembled 5 rowers. Thanks, Max!!!
2. I will be on leave next week. Marco is PCSing. Ryan has offered to open up the box for the noon class. Will need someone step up and open up the box for the morning class next Monday-Friday. Email me or contact me in comments.
3. WOD:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Thursday, June 4, 2009
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13 comments:
As RX'd - 20:53
- Ben
As RX'd- 20:06
Just as I thought...today's work out sucked! 20:43 as Rx'd, and hated every second of it.
Hey Bill, this is Austin and I can open up the boxes at 0615 next week if you still need someone to do it. My e-mail is psychopunk63@hotmail.com. Let me know if you want me to do it.
MONDAY WOD!!!!
Posted at LtCol K's request - Brian
Angie --- for time.
100 pullups
100 pushups
100 situps
100 air squats
didn't see this posting until too late; 3 of us did "Elizabeth" at 0615:
21-15-9
Cleans (135)
Ring Dips
-7:20 as Rx'd
didn't think there would be anyone at 0615 class today so on my own:
Tabatta :20/:10 x8 of #20 KB swing, #65 PCln, #65 PP, 20" box jump, mock wall balls w/ #10 plate, then Cln&J 1x8 up to #105
At lunch: Row 1500, then 12 pull ups, R/L KB snatch #16 @ 22:30
okay, it's official, Julie's a beast! Nice..
"Angie" as RX'd 26:55. My hands look like I raked them over the cheese grater.
Tuesday's WOD:
15 DL #155, 800m run 3x @ 17:03
Swam 30 min at lunch
Yes, Julie is a beast. She crushed me on Tues morning, and she was deadlifting 155! My time was 23:20 as Rx'd.
Brian
For Wednesday:
95# front squat
1 front squat the first min.
2 FS the 2nd min.
3 FS the 3rd min.
Continue as long as you are able.
-bill
6/9
"Kelly"
400m run
30 box jumps
30 wall ball
5 rds
31:22 as Rxd
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