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Monday 10/20/08 WOD

By 10/19/2008No Comments

Workout of the Day (WOD)

For time:

11 Rounds of “Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

take as much rest as needed then:

50 Wall Balls  20#M/14#W

Core Work:

  • Ab Wheels    3×15
  • Leg Raises   3×15

Cindy                  Wall Balls
Ryan            7:37                      2:00
Steven B     9:45                      2:45
Jazmin       10:33                     2:05
Steve Low   9:08                      1:23
Jen              10:33                    2:06
Heidi B        10:54                   1:20
Gidget         15:20                    1:58
Heather        8:50                     3:15
Maisa           9:07                     1:37
Ritza            22:35                    1:40
Jon               15:57                    2:06

PA182325

MMA Fighter John Mahlow came in and smoked Fight Gone Bad for the first time with a score of 259 then decided to do 5 Rounds of Cindy in 2:25.   Great job!!

PA182319

Brooke B demonstrates the Ab Wheel.

PA182326Steve Low and Heidi B doing vertical leg raises.  Solid Core Work.

PA192328 Spinning Bikes are in.  Time to have some Spinning Fun mixed in with our Met Con Days.  Stay tuned to see some Spinning and Weight Training WODs mixed.

PA192330 Ritza would not quit today and pushed on like a MMA Fighter.

PA192334 Here is a guy that always did jumping pull ups and today was a Kipping Pull up Fool.  Great job Jon doing 11 rounds of Cindy perscribed.

 

Steven