Sep 2012 28
WOD #1 – Helen
RX – 3 rounds of 400M, 21 KB, 12 Pull-ups
1.5 pood/ 1 pood
Scaled – 3 rounds of 400M, 21 KB swings, 12 pull-ups
1 pood/20# kb
Beginner – 2 rounds of 400M, 21 KB swings, 12 jumping pull-ups
1 pood/20#kb
WOD #2 – Jackie-Annie!
RX – 500M row, 50 Double unders, 50 sit-ups, 40 Double Unders, 40 situps, 500M row
Scaled – 400M row, 100 singles, 50 sit-ups, 80 singles – 40 situps, 400M row
Beginner – 300M row, 80 singles, 40 situps, 60 singles, 30 situps, 300M row
WOD #3 – RX ONLY - Grace
30 Clean and Jerks – 135#/95#
WOD #4 - Fran
RX – 21-15-9, Thrusters/Pull-ups 95#/65#
Scaled – 75#/53# – Jumping or full pull-ups (sub 3/1 jumping)
Beginner – 65#/45# – Jumping
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