Monday 8-1-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch.
Pretzel Stretch
Strength:
Power Snatch
2-2-2-2
WOD:
AMRAP in 12 Minutes
10 Stationary Lunges (ea. leg)
10 Alt. 1-Leg Box Jump Ups (ea. leg) 18 inch box or stacked plates
10 Hand Stand Push Ups
10 Weighted Sit Ups w/ 10 lb. plate behind head
Post Power Snatch & number of rounds
Melissa-63#/3rds+20BJ
ReplyDeleteIrene-53#/4 rds
ReplyDeleteIan-53#/7 rds+6 BJ
Kelly-4rds+5 Lunges
Heather-4rds 18 BJ(24" box)
Johnny-4 rds+14 Lunges
Sonia-70#/ 4 rds
Liza-46#/5rds+20 Lunges
Landon-5rds
Amy-53#/2rds+ 20 Lunges
Bruce-53#/5 rds
Chuck-73#/4rds+12 Lunges
Charr-5rds+18 Lunges
ReplyDeleteSheri-5rds + 4BJ
ReplyDeleteMack-135#/3rds + 16BJ
Brian-4rds + 3BJ
Kaitlyn- 73#/5rds + 7lunges
Patrick-125#/5rds
Alejandro-85#/4rds + 10HSPU
Marc-85#/5rds + 2lunges
Jameen-41#/4rds + 10HSPU