Wednesday 7-13-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push ups
20 Jumping Jacks
10 Back Extensions
the after 2 rds
4 Spiderman Lunges w/5 sec. hold, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch
Strength:
Incline Press
5-5-5-5
WOD:
"Helen"
3 rds for time
400m Run
21 KB Swings (53/35)
12 Pull Ups
Post Incline Press & WOD time
Thomas: 95#, 20:10(35)
ReplyDeleteJenna: 25#, 20:32(20,GB)
Jason: 16:30rx
ReplyDeleteIan-78#,11:26 (35#KB)
ReplyDeleteTonia-53#,10:52(20#KB,200m Run, 15 KB Swings,8 PU)
Lisa-53#,10:41 (20#KB,200m Run, 15 KB Swings,8 PU)
Liza-70#,12:50 Rx
Carey - 68#, 12:27 RX
ReplyDeleteCharr-11:25 Rx
ReplyDeleteSheri(Mondays Wod)7 dips/9 Sit-ups/10 Sq Jumps
ReplyDeleteCoach Jason- Incline Press- 265#
Kenny M: CF Football- 3rds-21 cal row 10 sit-ups- 6:28
Jameen-75#/13:08-GB/20#kb
Brandy-65#/13:50-GB/35#kb
Kaitlyn's Tyler-125#/14:19 BluB/35#
Kaitlyn-185# 3 rep back squat/13:05RX
Dave-155#x4/17:00(1xBB,2xGB)
ReplyDeleteJackie-95#x4/14:51 RX
Brian-110#/13:50 (Ring Rows)
Mack-165#/16:10(BB)
Donna-60#/14:27(35# KB)(GB)
Johnathan-9:37 RX
ReplyDelete