Thursday 7-28-11
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 OH Squats
10 Push Ups
2 Rope Climbs
then after 2 rds
4 Spiderman Lunges w/ sec. hold at the bottom, then straighten out leg for hamstring stretch
Pretzel
Strength:
Bench Press
5-5-3-3
WOD:
AMRAP in 10 min.
300m Row
15 Burpees
Post Bench Press & number of rounds
Coach Jason- 6 rds+8 burpees; OH Press-225
ReplyDeleteSonia-2rds+40 DU (50 DU+15 burpees)
ReplyDeleteSara Jones-68#/3rds+300m(Band rotations)
Johnny Jones-135#/4rds(Band Rotation)
Matt Jones-225#/4rds+259m
Brent-205#/4rds+80m
Alejandro-3rds+218m
Mark-3rds+5 burpees
Heather-3rds+4 burpees
Sheri-98#x3,then100#x1/4rds
Brian-145#/3rds+144m
Mack-225#/3rds+292m