Tuesday, July 19, 2011

Wednesday 7-20-11

Warm Up:
400m Run
10 Pass throughs
10 Push Ups
10 Pull Ups
20 Jumping Jacks
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold
Pretzel Stretch

Strength:
DB Bench Press
5-5-5-5

WOD
3rds for time:
75 Double Unders
20 Deadlifts (225/155)
20 Burpees


Post DB Bench Press & WOD time
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5 comments:

  1. AnonymousJuly 20, 2011 at 6:45 AM

    Melissa: 93#, 18:21 (2rds,singles,83#)

    ReplyDelete
  2. AnonymousJuly 20, 2011 at 2:03 PM

    Irene-4 rds+ 5 burpees (Elements 4)
    Ian-30#/16:16 (75 JR,15+15)
    Matt J.-23:01 (185#)
    Liza-40#/17:45 (73#)
    Joseph-8:25(75 JR,15 BJ, 20 Sit Ups)
    Johnny-55#/18:32(115#,150 JR,15 DL, 15 Burpees)
    Lisa J.-35#/14:19 (73#,100 JR,15 DL,10 burpees)
    Chuck-55#/13:54(73#,150 JR)

    ReplyDelete
  3. AnonymousJuly 20, 2011 at 5:43 PM

    Sheri-80#, 23:37(2 Rds,RX)

    ReplyDelete
  4. AnonymousJuly 20, 2011 at 8:41 PM

    Will-I-am (70#) 26:40 rx

    ReplyDelete
  5. AnonymousJuly 20, 2011 at 9:04 PM

    Jake: 3:16 (burpees, situps, tuckjumps, rr)
    Jud: 170#, 22:42 (150jr,15dl&115,15burpees)
    Carey: 30#, 13:38 (133)

    ReplyDelete

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