Friday 8-26-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Shoulder Press
2-2-2
Push Jerk
2-2-2 (start with last set of Push Press)
WOD:
30 Double Unders
20 KTE
30 Double Unders
15 KTE
30 Double Unders
10 KTE
30 Double Unders
5 KTE
Post Shoulder Press,Push Jerk, & WOD time
Lisa J.-53#,58#/7:35 (10 KTE,singles)
ReplyDeleteIrene-63#,73#/7:18 (leg raises,singles)
Sonia-muscle up progressions/10:55 RX
Liza-63#,73#/5:52 (leg Raises, singles)
Chuck-75#,90#/5:26(leg Raises,singles)
Charr-5:14 Rx
ReplyDeleteNo more singles for Liza! Congrats on your first double under!!
ReplyDeleteMack-155#,175#/6:03(singles)
ReplyDeleteArt-175#,205X1/6:35(singles)
Patrick-135#145#/7:37(singles)
Brandy-63#X1,83#/7:40(singles)
Adam-7:09(singles&DU)
Heather-5:37(singles)
Thanks Sonia!! Bring on the next challenge!! :)
ReplyDelete