Warm Up:
400m Run
2 Rounds:
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
Then:
4 Spiderman Lunges
Pretzle Stretch
Strength:
Back Squat
3-3-3-3
WOD:
3 Rounds for time:
40 Push Ups (hand release)
30 Double Unders
20 Wall Balls
10 Sumo Deadlift High Pull (135/95)
Post Back Squat & WOD time
Amy-115#/20:08(30pushups,60singles, 10#WB,41#SDHP)
ReplyDelete2rounds(20#kb/10#WB/singles):
ReplyDeleteIan-75#/8:16
Joe-25#/10:20
Heather- 185#/15:18(singles/14#WB/95#sdhp)
ReplyDeleteSonia- 180#/16:38
Liza- 115#/16:41
Irene-15:27 (35#KBsdhp/singles/10#WB)
2 rounds(20pushups,40singles,10wallballs,10sdhp):
--Tonia- 83#/6:33 (35#KBsdhp/10#WB)
--Lisa- 83#/7:45 (35#KBsdhp/10#WB)
Jake- 83#/6:15 2rounds(35#KBsdhp/14#WB/singles)
3rounds-20pushup,singles,10wallballs,10sdhp:
Debbie- 11:15(35#KBsdhp/10#WB)
Chuck- 5:17(rehab workout)3 rounds of: 15pullups, 100 sinlges (blue band)
Adam-200#/17:14(95#/20#wb/singles)
ReplyDeleteWill-I-Am-255#/18:49RX
Patrick-255#/17:40(115#/20#wb/singles)