500m Row
2 Rds
15 Good Mornings
15 Situps
15 Pullups
15 Back Extenstions
15 Lunge steps
Strength
Sumo Deadlift: 5-5-5-5-5
score 10 GHD situps between each set
WOD
(*note, change to number of rounds) 3 Rounds for time
15 Thrusters (95/65)
25 Pushups
Rx+ 5 rounds of the above
Post SDL 5RM and WOD time
Ryan D #325x5. 11:58 rx+
ReplyDeleteRosa: 130#; 8:57 (53#)
ReplyDeleteSam: 255#; 6:40 Rx
Tyler: 325#; 6:45 Rx
Sheri 73#; 9:52
ReplyDeleteAmber 55#; 10:52
Mack 14:35 rx; 185# sd
ReplyDeleteDave 11:05 75#; 225# (last set of s.d.)
Brian 12:00 65#; 185# sd
Sheri and Amber posted weight for SDHP...
ReplyDeleteSheri wod rx; Amber 45# thruster
Monica - 6:36 53#
ReplyDeleteMichael - 6:45 rx; 305# sd
Jackie - 8:14 53#
Ellen - 8:22 55#
Jason - 8:58 rx; 335# sd
Charr-600#,5:24 RX
ReplyDelete