Wednesday 7-27-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then hamstring stretch w/ 5 sec. hold
Pretzel Stretch
WOD:
"Eva"
5 rds for time:
800m Run
30 KB Swings (70/53)
30 PullUps
Post WOD time
Melissa-36:45(400M,20KBS35#,20pull ups)
ReplyDeleteJenna-41:10(400M,20KBS20#,20Pull ups)
250m Run
ReplyDelete20 Medball Swings
10 Burpees
Lisa-20:34
Tonia-19:34
Joseph-11:01
4rds
ReplyDelete250m Run
15 KB Swings
15 Ring Rows
Irene-16:40 (35#)
JB-17:55 (35#)
4rds
ReplyDelete400m
20 KB Swings
20 Pull Ups
Allyson-12:46 (Ring Rows)
Gentry-12:44 (Ring Rows)
Jennifer S.-22:34
Jake-13:56
Landon-20:15
Jeff-24:56
Chuck-20:03
400m Run
ReplyDelete20 Medball Swings
10 Burpees
Sara-17:35
Sonia-37:42(35#)(3rds)
ReplyDelete400m Run+20 KB Swings+20 Pullups
ReplyDelete4rds
Johnny 17:33
Liza-20:26
Ian-16:40
Brandy- Full- 51:45 (RR/20#)
ReplyDeleteBrian E- #2- 22:02(RR/35#)
Charr-55:02 Rx
ReplyDeleteJonathan-52:17 Rx
ReplyDelete