Monday 8-15-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Front Squat
3-3-3-3
WOD:
4rds
200m Run into 300m Row
(Rest 2 minutes between rounds)
Run to the end of the water tower and back
Post Front Squat and the average of all 4 rounds
Melissa-98#/2:40
ReplyDeleteHeather-148#/2:19
ReplyDeleteIrene-63#/2:56
ReplyDeleteIan-65#/2:50
Kelly-33#/3:05
Liza-100#/2:33
Sonia-148#/2:31
Amy-83#/3:09
Lil Mack-33#/3:02
Jake-training bar+10#/3:30
Doug-135#/2:49
Debby-7:07 (Elements 1-Jerry's Bench mark)
ReplyDeleteCharr-2:05
ReplyDeleteSheri-138#/2:15
ReplyDeleteMack-195#/2:13
Eric-85#/2 rounds- 3:30
Brandy-105#/2:33
ReplyDeleteCoach Jason-OH Squat-185#/2:14
ReplyDeleteJennifer S.-113#/2:52
ReplyDeleteHayden-145#/2:34