Friday December 10, 2010

The Dinapoli Boys doing an impromptu father/son pull-up demo.

*C.A.T. double-day

Class WOD (DD #1)

*ROMIK warm-up

Strength/Skill

5 rounds:

- 5 hang snatch high pull 

rest 30 sec

- 5 hang squat snatch

rest 2-3 min

MetCon

"Karen"

For time:

- 150 wall ball shots (20/14, 10ft)

Finisher

- 3 x 25 GHD situps; rest 30 sec.

C.A.T. DD WOD #2

(yesterday's metcon, 4 x 400m)

Post results and thoughts to comments.

Comments

[giselle]

last set of snatch practice at 57#

metcon 13:08 rx

hoping to come back later to do the ghd situps

[Dr. Mike Mac D(reamy)]

Did the Fergie WOD

5 rounds of:
10 reps of 1/2 BW clean and jerk
1000M Bike
400M Run

Total time 21:17

[Hagan]

10:32 Rx

[Gaines]

Karen: 9:07

[Goog]

Still battling lower back pain.
Romik
5 rounds of 1k bike at level 10 with 2 min rest
1:15 / 1:14 / 1:14 / 1:15 / 1:15
Romik, again
1.5 mile run

[Lu]

Karen 11:55 rx

[Scott Z]

Karen 18:11

[Dylan]

135 hshp
65 hss
Metcon 8:49rx

[James]

9:01Rx