Monday 8-8-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
WOD 1:
"Grace"
30 Clean & Jerks (135/95) for time
(You can push press, push jerk, or shoulder press it)
rest for 7-10 minutes
WOD 2:
10-8-6-4-2
Pistols (ea. leg)
Rollouts (use same weight from WOD 1)
Post times on both WOD's
Amy-4:17(53#), 7:47(GB)
ReplyDeleteMelissa-4:32(53#), 7:46(blue band)
Doug-5:11(105#), 11:32(G&RB)
WOD 1(Grace#),WOD #2(1 leg squat jumps+band rotations)
ReplyDeleteJohnny Jones-3:53(85#),7:45 (RB)
Ian-3:59(53#),5:51(Knee Ups)
Hayden-3:15(75#),8:40(RB)
Allyson-3:48(41#),10:25 (PB)
Lisa J.-3:35(41#),10:38 (G&R)
ReplyDeleteTonia-4:48(41#),10:40(GB)
Jennifer S.-4:56(58#),9:06(B&R)
Liza-4:03(53#),6:46(BB)
Sonia-5:14(78#),6:45 Rx
Johnny Phan-8:29(WOD#2)
Charr-2:47 Rx("Grace")
ReplyDeleteLandon-4:59(95#),11:30(4x200m Run+20,15,10,5 1 leg Box Jump Ups)
ReplyDeleteTravis-2:28 (115#, 6:22 assisted pistols)
ReplyDeleteMack-3:31 (115#, 6:49 assisted pistols)
Patrick- 3:33 (115#, 4:47 assisted pistols)
Alejandro- 4:26 (65#, 11:15 assisted pistols)