Monday 7-25-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Snatch
3-3-3-3
WOD:
4x50 yrd sprints w/45 sec. rest in between
5x40 yrd sprints w/35 sec. rest in between
6x30 yrd sprints w/25 sec. rest in between
Post Hang Snatch & Average sprint time for 50 yrds,40 yrds,and 30 yrds
Melissa-53#/8.5,6.8,5.3
ReplyDeleteDoug-85#/7.8,6.3,5.2
Irene-8:11(Jerry's BM)
ReplyDeleteIan-7 rds (15 min. AMRAP-10 SHoot Troughs,15 Ring Rows,20 Sit Ups)
Landon-3 rds ( 15 min. AMRAP-10 Hang Clean(95),15 KTE,20 DB Squat Jumps(35#)
Joseph-7.5,4.8(6-40 yrds,6-30yrds)
ReplyDeleteChuck-7.4,5.43
Brian-Recovery-lite snatches/9.1,6.8,4.9
ReplyDeleteMack(Purple Lightning)-130/7.4,6.0,4.5
Patrick-105#/7.8,6.4,5.0
Brandy-58#/9.0,7.1,5.5
Jameen-55#/7.9,6.5,5.1
Liza-53#/8.6,6.6,5.1
Will-I-am (Diane 8:02 rx)
ReplyDelete