Monday 8-22-11
Warm Up:
2 rds
10 Pass Throughs
10 Push Ups
10 Pull Ups
10 Air Squats
then after 2 rds
4 spiderman lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Power Snatch
1-1-1-1-1
WOD:
AMRAP in 20 minutes
"Cindy"
5 Pull Ups
10 Push ups'
15 Air Squats
Post Power Snatch & number of rounds
Thomas-85#/9Rds+5PullUps
ReplyDeleteMelissa-63#/11Rds+5Pullups
Liza-63#/11+8 PU (blue band)
ReplyDeleteSonia-82#/13 rds RX
Tonia-worked on form/9 rds (15 min-ring rows)
Lisa J.-worked on form/8 rds(15 min.-ring rows)
Johnny J. 17 rds (red band)
Kelly- worked on form/12 rds+6 PU (green band)
Irene-worked on form/12 rds+6 PU (green+purple)
Chuck-80#/16 rds (blue band)
Charr-17rds+4 PU RX
ReplyDeleteAmy Z.-53#/8rds (15 min-green+purple band)
ReplyDelete5 burpees+10 rotational ball throws+20 sit ups
ReplyDelete-Allyson=6 rds
-Sara J.=6 rds
-Rainy=6 rds
-Gentry=6 rds
-Jake=12 rds
-Ian=12 rds
Jennifer S.-worked on form/12 rds (blue band)
ReplyDeleteSheri-88#/12Rds+12squats(PB)
ReplyDeleteMack-155#/11Rds+8PU(BB)
Adam-175# Back Squat; 14+5 push-ups;BB-asst.push
ReplyDeleteBrandy-68#;16+10 sq;BB-asst.push
Patrick-125#; 16+5 pull-ups;BB-asst.push
Eric- Elements III(see WOD below)
ReplyDeleteWOD-AMRAP 6 Min: Row 100M-7 push-ups, 7 sit-ups
4 rds+2 Push-ups