Monday 7-18-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/5sec. hold at the bottom, then straighten leg out for hamstring stretch.
Pretzel Stretch
Strength:
Back Squat
5-5-5-5
WOD:
AMRAP in 16 minutes
3 Push Press (135/85)
3 Sumo Deadlift Highpull (135/85)
6 Push Press
6 Sumo Deadlift Highpull
9 Push Press
9 Sumo Deadlift Highpull
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Post Back Squat and total number of rounds
Melissa: 135#, 102 reps (63)
ReplyDeleteThomas: 145#, 60 reps (95)
Jenna: 63#, 69 reps (33)
Jennifer:100# 18+17 pp=143 reps (46)
ReplyDeleteDave:175# 21+7 SDHP=154 reps (75)
Allyson:(63#) 12on both = 60 reps (41)
Gentry:(83#) 15+10 SDHP =73 reps (41)
Tonia:(83#) 15 on both = 90reps(training bar + 5#)
Jake:(105#) 18+1 SDHP= 109 reps (53#)
Irene:(64#) 7:06 (elements 3)
Liza:(93#) 21+18 SDHP=165(41)
Landon:(115#) 24 pp =192 (65) (Box J + pp)
Jeff:(245#) 21+ 4 BJ=151(75)(Box J + pp)
Johnny:(135# OH) (21+8 pp)=155 (75#)
Chuck:115# 21 on both =168 (46#)
Mitchell: 6:12 (Elements 1,Jerry's Benchmark)
Doug:(115#) 18 on both=126 (10 minutes)
Jackie:(135#) 15 on both=90 Rx
Charr:21+7 SDHP=154 Rx
Johnathan:275# 21+6 SDHP=153 Rx
Randy:225# 12 on both (10 minutes)
Brian:135#, 18+11pp(65#)
ReplyDeleteMack:225#, 18+15sdhp(105#)
Jud:185#, 15(65#/10min)
Travis:245#, 4rds+10pullups(95# pushpress)
Kenny:75#ohs, 4rds+6pp(65#)
Brandy:120#, 18+11pp(53#)
Patrick:235#, 21rds(75#)
Liz-75#/18+21PP(33)
ReplyDeleteCarey-105#/21+18pp(63)
JASON-410- 1 REP BOX SQUAT/21+6 SDHP RX
Will-I-am(275)-15 on each =90 rx
ReplyDelete