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09.16.2009-Wednesday-Day 3

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5 rounds for time of:

5 back squats – 225# (135#) scale accordingly

15 pull-ups

35 double unders

 

post times to comments:

main site rest day

**shed will be closed 9/29-10/2 for trainer vacation**

(we will be open on Monday and Saturday of that week)

RSCF pics 1023

Greg Cameron WRECKED this WOD!  He gets my vote for RedShed athlete of the week.  He bounced back from two days of brutal WODs, and put forth an impressive performance today that put him high atop the leader board.  Better bring it ALL the time, Cam.  We expect great things from you!

0 thoughts on “09.16.2009-Wednesday-Day 3”

  6. Pat

    hit your du’s and you get back to the heavy squats quick…. or you get back to the du’s too quick, pick your poison.
    3 athletes at a time with this one, so choose your training time wisely.
    groups can start as early as 3:45PM today.

  7. Pat

    hit your du’s and you get back to the heavy squats quick…. or you get back to the du’s too quick, pick your poison.
    3 athletes at a time with this one, so choose your training time wisely.
    groups can start as early as 3:45PM today.

  8. Pat

    hit your du’s and you get back to the heavy squats quick…. or you get back to the du’s too quick, pick your poison.
    3 athletes at a time with this one, so choose your training time wisely.
    groups can start as early as 3:45PM today.

  9. Pat

    hit your du’s and you get back to the heavy squats quick…. or you get back to the du’s too quick, pick your poison.
    3 athletes at a time with this one, so choose your training time wisely.
    groups can start as early as 3:45PM today.

  10. Pat

    hit your du’s and you get back to the heavy squats quick…. or you get back to the du’s too quick, pick your poison.
    3 athletes at a time with this one, so choose your training time wisely.
    groups can start as early as 3:45PM today.

  26. J9

    SvW-
    I think the paleolithic era started in Jersey. Isn’t the coconut the state fruit?
    Don’t be a naysayer…give it a try.
    Give Sena+1+the belly a big hug from the girls.

  27. J9

    SvW-
    I think the paleolithic era started in Jersey. Isn’t the coconut the state fruit?
    Don’t be a naysayer…give it a try.
    Give Sena+1+the belly a big hug from the girls.

  28. J9

    SvW-
    I think the paleolithic era started in Jersey. Isn’t the coconut the state fruit?
    Don’t be a naysayer…give it a try.
    Give Sena+1+the belly a big hug from the girls.

  29. J9

    SvW-
    I think the paleolithic era started in Jersey. Isn’t the coconut the state fruit?
    Don’t be a naysayer…give it a try.
    Give Sena+1+the belly a big hug from the girls.

  30. J9

    SvW-
    I think the paleolithic era started in Jersey. Isn’t the coconut the state fruit?
    Don’t be a naysayer…give it a try.
    Give Sena+1+the belly a big hug from the girls.

  31. Pat

    Day 3 modified:
    Diet Pepsi-26:23, 75#
    Elena-13:39, 75#, rings, singles
    AmyL-13:03, 45#, rings, singles
    AnnC-13:10, 75#, rings, singles
    VonRon-17:59, singles
    Randy-24:32, 145#
    CZ-27:19, 205#
    Deb-24:48, 105#
    Bill-26:47, 185#
    Melanie-16:36, 105#, band, singles
    Charlie-15:04, singles
    Shannon-21:52, 45#, rings, singles
    Rosemary-17:34, 105#, band, singles
    Cheryl-19:14, 105#, jumping pull-ups
    Lisa-23:23, 45#, band, singles
    David-21:03, 95#, jumping pull-ups, singles
    McCoy-17:27, 135#
    Ed-14:57, 95#, jumping pull-ups, singles
    Christine-22:09, 45#, rings, singles
    Joanne-21:06 (5 rounds of 15 goblet squats @16kg / 35 calorie row)
    Day 3 rx’d:
    SvW-22:34
    Matt-26:30
    Cam-14:14 YEAH BABY, YEAH!
    Pat-16:48

  32. Pat

    Day 3 modified:
    Diet Pepsi-26:23, 75#
    Elena-13:39, 75#, rings, singles
    AmyL-13:03, 45#, rings, singles
    AnnC-13:10, 75#, rings, singles
    VonRon-17:59, singles
    Randy-24:32, 145#
    CZ-27:19, 205#
    Deb-24:48, 105#
    Bill-26:47, 185#
    Melanie-16:36, 105#, band, singles
    Charlie-15:04, singles
    Shannon-21:52, 45#, rings, singles
    Rosemary-17:34, 105#, band, singles
    Cheryl-19:14, 105#, jumping pull-ups
    Lisa-23:23, 45#, band, singles
    David-21:03, 95#, jumping pull-ups, singles
    McCoy-17:27, 135#
    Ed-14:57, 95#, jumping pull-ups, singles
    Christine-22:09, 45#, rings, singles
    Joanne-21:06 (5 rounds of 15 goblet squats @16kg / 35 calorie row)
    Day 3 rx’d:
    SvW-22:34
    Matt-26:30
    Cam-14:14 YEAH BABY, YEAH!
    Pat-16:48

  33. Pat

    Day 3 modified:
    Diet Pepsi-26:23, 75#
    Elena-13:39, 75#, rings, singles
    AmyL-13:03, 45#, rings, singles
    AnnC-13:10, 75#, rings, singles
    VonRon-17:59, singles
    Randy-24:32, 145#
    CZ-27:19, 205#
    Deb-24:48, 105#
    Bill-26:47, 185#
    Melanie-16:36, 105#, band, singles
    Charlie-15:04, singles
    Shannon-21:52, 45#, rings, singles
    Rosemary-17:34, 105#, band, singles
    Cheryl-19:14, 105#, jumping pull-ups
    Lisa-23:23, 45#, band, singles
    David-21:03, 95#, jumping pull-ups, singles
    McCoy-17:27, 135#
    Ed-14:57, 95#, jumping pull-ups, singles
    Christine-22:09, 45#, rings, singles
    Joanne-21:06 (5 rounds of 15 goblet squats @16kg / 35 calorie row)
    Day 3 rx’d:
    SvW-22:34
    Matt-26:30
    Cam-14:14 YEAH BABY, YEAH!
    Pat-16:48

  34. Pat

    Day 3 modified:
    Diet Pepsi-26:23, 75#
    Elena-13:39, 75#, rings, singles
    AmyL-13:03, 45#, rings, singles
    AnnC-13:10, 75#, rings, singles
    VonRon-17:59, singles
    Randy-24:32, 145#
    CZ-27:19, 205#
    Deb-24:48, 105#
    Bill-26:47, 185#
    Melanie-16:36, 105#, band, singles
    Charlie-15:04, singles
    Shannon-21:52, 45#, rings, singles
    Rosemary-17:34, 105#, band, singles
    Cheryl-19:14, 105#, jumping pull-ups
    Lisa-23:23, 45#, band, singles
    David-21:03, 95#, jumping pull-ups, singles
    McCoy-17:27, 135#
    Ed-14:57, 95#, jumping pull-ups, singles
    Christine-22:09, 45#, rings, singles
    Joanne-21:06 (5 rounds of 15 goblet squats @16kg / 35 calorie row)
    Day 3 rx’d:
    SvW-22:34
    Matt-26:30
    Cam-14:14 YEAH BABY, YEAH!
    Pat-16:48

  35. Pat

    Day 3 modified:
    Diet Pepsi-26:23, 75#
    Elena-13:39, 75#, rings, singles
    AmyL-13:03, 45#, rings, singles
    AnnC-13:10, 75#, rings, singles
    VonRon-17:59, singles
    Randy-24:32, 145#
    CZ-27:19, 205#
    Deb-24:48, 105#
    Bill-26:47, 185#
    Melanie-16:36, 105#, band, singles
    Charlie-15:04, singles
    Shannon-21:52, 45#, rings, singles
    Rosemary-17:34, 105#, band, singles
    Cheryl-19:14, 105#, jumping pull-ups
    Lisa-23:23, 45#, band, singles
    David-21:03, 95#, jumping pull-ups, singles
    McCoy-17:27, 135#
    Ed-14:57, 95#, jumping pull-ups, singles
    Christine-22:09, 45#, rings, singles
    Joanne-21:06 (5 rounds of 15 goblet squats @16kg / 35 calorie row)
    Day 3 rx’d:
    SvW-22:34
    Matt-26:30
    Cam-14:14 YEAH BABY, YEAH!
    Pat-16:48

  41. Pat

    Lots of names posted, and great efforts across the board!
    This one got me all jazzed up! Had a lot of fun today/tonight.
    Thanks to everyone for your patience, effort and support for your fellow ShedHead!

  42. Pat

    Lots of names posted, and great efforts across the board!
    This one got me all jazzed up! Had a lot of fun today/tonight.
    Thanks to everyone for your patience, effort and support for your fellow ShedHead!

  43. Pat

    Lots of names posted, and great efforts across the board!
    This one got me all jazzed up! Had a lot of fun today/tonight.
    Thanks to everyone for your patience, effort and support for your fellow ShedHead!

  44. Pat

    Lots of names posted, and great efforts across the board!
    This one got me all jazzed up! Had a lot of fun today/tonight.
    Thanks to everyone for your patience, effort and support for your fellow ShedHead!

  45. Pat

    Lots of names posted, and great efforts across the board!
    This one got me all jazzed up! Had a lot of fun today/tonight.
    Thanks to everyone for your patience, effort and support for your fellow ShedHead!

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