Wednesday 8-3-11
Warm Up:
400m Row
2 rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then after 2 rds
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten out leg for hamstring stretch
Pretzel Stretch
Strength:
Incline Press
5-5-3-3
WOD:
"Kelly"
5 rds for time
400m Run
30 Box Jumps (24/18)
30 Wall Balls (20/14)
Post Incline Press & WOD time
Melissa-88#/30:28(4rds,10#WB)
ReplyDeleteAmy-83#/29:13(400M runX2rds then 400M
rowX3rds,15Reps 12"BJ/10#WB)
Ian-90#/19:08(4rds,20 reps-14# WB)
ReplyDeleteKelly-53/21:05(4rds,15 reps-10#)
Tonia-63#/24:47(400m Runx1,then Rowx3,15 reps-10#WB)
Irene-73#/24:35(400m Runx1,then Rowx3,15 reps-10#WB)
Liza-78#/38:20 Rx
Landon-125#/41:51 Rx
Sonia-93#
Chuck-113#/23:50(3rds, 14# WB)
Tara-63#/28:11(5 rds 15 reps)
ReplyDeleteJameen-95#37:39(13"/14)
ReplyDeletePatrick-180#35:44(18"/20)
Brandy-65#41:35(18"-2rds/14"-3 rds/14)
Doug-29:13(5x15 reps-18"/14)
Will-I-am (2/17/11 - 17:11)
ReplyDeleteHeather-28:05 Rx
ReplyDeleteCharr-28:53 Rx
Sonia-29:35 Rx
Mack-185#/60:06 Rx
ReplyDeleteBrian-145#/34:18 (15 reps,10# MB)
WILL-I-AM-36:37 Rx
ReplyDelete