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Wednesday, March 9, 2011

03.10.11 WOD

 From week 8 of your spread sheet;

Back squat 
5 reps @ 40% 
5 reps @ 50%
5 reps @ 60%

Then

As many rounds as possible in 15 minutes

20 push-ups
20 KB swings 24/16 kg
20 sit-ups


Soft abs and glutes lead to poor, overextended alignment at the top of the swing.

Nikki  6 rds + 8 swings
Wes  6 rds + 18 push ups Rx
Tracey  6 rds + 6 push ups Rx
Angel  5 rds + 4 push ups
Aaron 5 + 20 push ups Rx
John Z. 6 + 3 sit ups
Jax 5 + 20 push ups
Mark 7 rds Rx
Berry 4 + 3 sit ups Rx
Larry 5 + 8 push ups Rx
Jen 5 + 13 push ups Rx
Chad  3 + 10 Kb swings
Suz 7+ 10 Kb swings
Posted by NSX Admin at 9:55 PM

2 comments:

Eric said...

"Death By Pull Up"

17 rounds

March 10, 2011 at 5:22 PM
Anonymous said...

Eric did the same at work today after the 3-11 WOD. I was 12 reps into the 17th round with 35 sec left when a fire call came in. I will have to try and get you next time on the Death by Pull Ups. Stradley

March 11, 2011 at 4:13 PM

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