Friday 7-15-11
Warm Up:
400m Run
2rds
10 Pass throughs
10 Overhead Squat
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Clean & Jerk
3-3-3-3
WOD:
In 12 minutes, do 2000m Row and in the remaining time, do double unders/ or singles.
Post Hang Clean & Jerk & Post Number of Double Unders
Melissa: 73#, 85 (singles)
ReplyDeleteMelissa:73#, 85 singles
ReplyDeleteAvery-6:32(Elements I-Jerry's BM)
Irene-9:36(Elements I-Jerry's BM)
Tonia-training bar+5/after 12 min. 100 singles
Brandye-65#/after 12 min. 100 singles
Lisa-training bar+5/after 12 min. 100 singles
Jake-75#/100 singles
Liza-63#/232 singles
Landon-135#/100 singles
Jeff-145#/130 singles
Johnny P./347 singles
Chuck-75#/175 singles
Charr-131 Rx
ReplyDeleteCarey-75#-9:11-107RX
ReplyDeleteWayne-75#-9:20-132 singles
Jen-9:07- 110 singles
Liz-10:34- 117 singles
Kenny-10:11- 42 singles
Jacki-8:26- 265 singles