Friday 7-29-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold, then straighten out leg for hamstring stretch
Pretzel Stretch
Skill:
1-arm KB Snatch
Strength:
Deadlift
2-2-2-2
WOD:
10 1-arm KB Snatch (ea. arm) (53/35)
10 Front Squats(bodyweight)
8 1-arm KB SNatch
10 Front Squats
6 1-arm KB Snatch
10 Front Squats
4 1-arm KB Snatch
10 Front Squat
2 1-arm KB Snatch
Post Deadlift & WOD time
Cleans replaced snatches
ReplyDeleteMelissa-145#/7:28(65#/20#)
Jenna-110#/9:05(33#/20#)
Doug-165#/7:08(65#/35#)
Liza-55#/7:39(53#/20#)
ReplyDeleteChuck-135#/7:38(53#/20#)
3rds w/2 min.rest inb between
ReplyDeleteAllyson-103#/2:31,1:36
Gentry-103#/1:33,1:27,1:26
Hayden-225#/1:35, 1:26,1:20
Sara-103#/2:07,2:00,1:50
Johnny-225#/1:24,1:18,1:14
Joseph-1:17,1:13,1:12
Jennifer S.-165#/2:59,2:08,2:04
Irene-95#/2:26,2:34,2:48
Tonia-123#/2:22,2:25,2:26
Ian-135#/1:23,1:09,0:59
Jake-135#/1:27,1:25,1:11
Lisa J.-123#/2:25,""""
The last crew mentioned did a variaion of Monday's WOD(Aug. 1)
ReplyDeleteBrandy-163#/7:32(73#X1rd then 63#/20#KB)
ReplyDeleteMy DL was 155, not 55. :)
ReplyDelete