Friday 7-8-11
Warm Up:
400m Row
10 Pass Throughs
10 KB Swings
10 Pull Ups
15 Sit Ups
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring Stretch w/5 sec. hold
After 2 rounds, end w/ pretzel stretch
Strength:
Front Squat
4-4-4-4
WOD:
Death by Power Snatch 135/75
Post Front Squat & WOD Time+reps
Jenna: 43#, 14 reps (33)
ReplyDeleteMelissa: 83#, 27 reps (53)
Tyler: 185#, 13 reps rx
Jennifer S.-100#/(89 reps) 12 min. 11 reps (41#)
ReplyDeleteHayden-135#(46 reps)9min. 1 rep (65#)
Allyson-43#(104 reps-Death by box jumps)
Gentry-43#(170 reps-Death by box jumps)
Johnny(76 reps-Death by Burpees)
Liza-85#(77 reps)11min. 11 reps
Brandye-103#(55 reps)9 min. 10 reps
Austin-15:06 (Elements I-Jerry's Bench mark)
ReplyDeleteJonathan & Joseph-Yesterdays WOD
ReplyDeleteJonathan-8:32 245x3 bench-
Joseph-3rnds (32burpees)
Tonia-55#fs (death by situps-13rnds+10)
Lisa J-55#fs (death by situps-18rnds+18)
Brandy-93#fs 51#ps 9rnds+7
Jud-110#fs 53#ps 8rnds+6
Mack-155#fs 85#ps 10rnds+8