Friday 8-19-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Overhead Squats
10 Good Mornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Deadlift
1-1-1-1-1
WOD:
"150 Wallballs" for time (20/14)
Post Deadlift & WOD time
Melissa-160#/9:31(10#WB)
ReplyDeleteLisa J.-163#/5:41 (10#-75 reps)
ReplyDeleteIrene-123#x3/8:33 (10#)
Debbie-83#x3/8:20 (14#-100 reps)
Joseph-training bar+15 lbs. ea. side 8:04 (100reps-10# vertical scopp toss)
Allyson-123#x3/7:32 (100 reps-10#)
Sara J.-113#x3/3:41 (100 reps-10#)
Hayden-225#/12:53 (14#)
Jennifer S.-190#/5:14 (100 reps-14#)
Amy Z.-153#/3:30 (75 reps-10#)
Chuck-155#/11:14 (14#)
Adam- 305#/8:41 (14#)
ReplyDeleteWILL-I-AM- 375#/10:25RX
Brandy- 193#/10:18RX
ReplyDeleteLiza-165#/8:38RX
ReplyDeleteJimmy-110#/4:43(10#wb)
Alejandro-185#/7:49RX
Marc-185#/8:02RX
Heather-6:01RX