Wednesday 1.30.13

Yesterday I took and passed the Online Judges Course, which is required this year for  the Affiliate Manager at The Compound to validate Open workouts.  Which means we can participate this year.  Registration will begin tomorrow, I will set up a team and provide all the info on how to join in the fun on Sunday.

Strength: Overhead Squat 5-5-5-3-3-3

WOD:  "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)

Post weights and times to comments.

11 comments:

  1. SWOD: 105 x5, 115 x3, 125 x2

    Metcon: 13:55, PR by over a minute

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  2. SWOD: 110x5, 135x3 PR
    WOD: 13:39 rx'd PR

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  3. SWOD 135x5, 155x3, 175x1

    metcon 16:53 RXd PR

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  4. SWOD: 135x3, 155x1
    Metcon: 22:55 Rx'd

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  5. SWOD = 95,115,125 x 5, 145 x 3, 155 x 2x2

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  6. Overhead 65,76,85,95,97,105
    18:22 RX last time I recorded I did this in 18:55

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  7. Mo:

    55-65-70-80-85

    19:58 @55 pr by two mins

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  8. Swod: 90#x3
    Metcon: 17:49 rx

    ReplyDelete
  9. SWOD: 115x3 PR!!
    Metcon: 18:53 rx, PR by 2 min. All squats were unbroken

    ReplyDelete