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Tuesday’s WOD and Week of On Ramp

Tuesday’s WOD and Week of On Ramp

WOD: 150 Wall Balls 20/14

  1. Kevin 15:20 Rx’d
  2. Drew 10:55 Rx’d
  3. JW 13:51 Rx’d

On Ramp Day7: Run 400 meters then 15 lunges, 15 body rows, 15 thrusters, 15 knees to elbows and 400 meter run.

  1. John 12:59 33 lbs
  2. Tomika 9:19 45 lbs

Day 8 WOD: 10,9,8,7,6,5,4,3,2,1 of hang cleans and burpees. So do 10 hang cleans 10 burpees, 9 hang cleans 9 burpees……. all the way down to 1 hang clean 1 burpee.

  1. Diana 7:10 33 lbs
  2. Suzanne 7:07 33 lbs
  3. Kristen 7:42 45 lbs
  4. Ryan 8:56 65 lbs
  5. Velma 9:35 33 lbs
  6. Kay 19:43 33 lbs
  7. Deb 15:16 33 lbs
  8. John 15:50 45 lbs
  9. Tomika 11:00 45 lbs
  10. Victor 8:55 45 lbs
  11. Jaime 9:57 45 lbs
  12. Mike 7:26 45 lbs
  13. Tracey 9:35 33 lbs
  14. Tanya 11:48 33 lbs

Fit Test:

  1. Ashley 10 rounds + 31 reps
  2. Kelly 9 + 29 reps
  3. Shawn 11 rounds + 24
  4. Tiffany 11 rounds + 34 rounds

2nd Beginner Class (Pre On Ramp): 3 rounds of 10 stepups/box jumps, 10 lunges, 10 supermans 200 meter run.

  1. Jody 6:47
  2. Sidia 6:20
  3. Neey 6:32
  4. Ashley 87:46
  5. Kelly 8:30

On Ramp Last Day: 200 meter run then 15-12-9 of squat, pushup, situp and bopdy row then 200 meter run.

  1. Kristen: 8/2/10 time 6:35.  8/18/10 time 6:42. (She did 400 meter run instead of 200 meter run on 8/18/10 workout.  So substracting modest 200 meter time she would have come in right around 5 minutes, which is just over a 20% improvement). 

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