WOD 9/8/2010

CFL Kids Rule!

Daily WOD
75 BW Back Squats

Strength Class
1RM High Bar Back Squat
Rest 10 minutes, then perform AMRAP at 85%

B1 Weighted/Supinated Pull-Ups 3x2-4@10.0.x.0

B2 Weighted Dips 3 sets AMRAP@50x0

Metcon
6 rounds:
50M Farmers Walk
Sprint 1/2 Gasser out & back 50M
*Go as heavy as possible on the farmers walk. Start by walking 50M for the farmers walk, set the weight down and sprint the 1/2 gasser. Repeat.

Name: Weight / Time

(Jenn C): 105# / 6:12

(Laurie): 65# / 6:39

(Tim): 105# / 6:59

(Jarah): 75# / 7:54

(Fran): 75# / 9:14

(JZ): 115# / 11:46

(Josh): 135# / 17:44

Strength & Oly Class

Name: Back Sqt. Wt. / AMRAP / Metcon Time - No Particular Order

Chappy: 300# / 255# x 6 / 6:10

Maria: 148# / 123# x 19 / 4:59

Dani: 139# / ? x 8 / 7:55

Kim: 113# / 93# x 8 / 7:24

Ian: DNA / 5:15

Joel: 250# / 212# / DNA

Wade: 380# / 325# x 4 / DNA

Eileen: 63# / 53# x 30 / DNA

Kyle: 300# / 255# x 3 / DNA

Derek: 215# / 185# x 5 / DNA

Jeremy: 235# / 200# x 5 / DNA

Adam: 365# / 310# x 7 / DNA