04.15.2009 Day 3

Svw – you really rocked this one, huh?
Coach will be posting times a bit later…

this one was very humbling. 50lb dumbells killed me.

As rx’d:
Rob-10:52
Greg-10:06
Dale-8:58 (what’s up with that?)
Estey-8:05
Craig-7:55
Matt-6:32
Pat-6:11
Steve-5:55
scaled:
Fred,(sit-ups and step-ups instead of k2e and box jumps)-13:05
Francine, (10#db, step-ups)-10:27
Deb, (20#db)-8:48

500 meter row times:
Deb-2:12
Craig-1:57
Fred-1:53
Dale-1:45
Greg-1:43
Pat-1:40
Rob-1:38
Estey-1:36
Steve-1:36
Matt-1:29

this was one of those WODs that when looking at it “on the board” it didn’t seem too tough, but it packed quite a punch!
if you haven’t figured it out already, 21-15-9’s are over quick. if you attack it, you will reap the rewards…
note from the trainer:
always be on the attack. defeat the task at hand. don’t sit back and regret your performance.
Lastly:
Awesome work today!

Those are some pretty fast row times.
Nice job.
Sena & I hit this one today.

the last two days have been unkind, my ass has been kicked and i should rightfully do Nancy today since i missed it on monday…
Day Two was the killer…

Preggo Scaled:
45#, step-ups, GHD sit-ups
Sena-4:58
Bonus:
Sena:
1 minute squats-45
1 minute sit-ups-35
1 minute push-ups-40
J9:
2 rounds
400m run
5 pull-ups
3:40

The effects of Day 2 are intensified after Day 1 of Nancy…

J9-5:06