Thursday 8-18-11
Warm Up:
400m Run
2 rds
10 Pass Throughs
10 Overhead Squat
10 Push Ups
2 Rope Climbs
then after 2 rds
4 spiderman Lunges w/ 5 sec. hold at the bottom, the straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Bench Press
2-2-2-2-then Burnout w/70% of last set
WOD:
1 mile Run
40 Toes to Bar
Post 2 rep Bench Press & WOD time
150 Wall Balls:
ReplyDeleteSonia-73# 1RM Snatch/6:21RX
Kaitlyn-6:43RX
Sheri-5:57RX
Mack-9:21RX
Thursday's WOD:
Will-I-Am-215X1/12:38RX
Adam-140X2/12:12
Wednesday's WOD:
Patrick-29:31(115#, DUX1Rd then singels)
Brandy P-35:28(68#,singles)
Marc-18:17(75#,singles)
Alejandro-19:42(65#,singles)