Wednesday 8-31-11
Warm Up:
400m Row
2rds
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 leg out for hamstring stretch
Pretzel Stretch
Strength:
Alternating DB Bench Press
4-4-4-4
WOD:
4rds for time:
400m Run
10 Handstand Push Ups
10 Power Clean (155/95)
Post Alt. DB Bench Press & WOD time
Melissa-40#DB/jerry's BMX2-6:47/7::18
ReplyDeleteLisa J.-30#/11:40(41#, Box HSPU)
ReplyDeleteTonia-25#/11:35(41#, Box HSPU)
Lil Joseph-14:24(10 training bar+5=deadlift,15 sit ups)
Sonia-40#x2/21:13 (RX,2 pads)
Amy Z.-40#x3/22:33 (58#,box HSPU)
Liza-40#
ReplyDeleteHeather-17:51 (RX,2 pads)
ReplyDeleteAlejandra-17:11 (75#, Box HSPU)
Marc-15:45 (75#,Box HSPU)
Charr-14:05 Rx
ReplyDeleteWILL-I-AM-85#+Purple band resistance/17:09
Adam-285# Deadlift/14:53(105#, Box HSPU)
ReplyDeletePatrick-85#x3+red band resistance/16:21(135#,Box HSPU)
Brandye P.-30#/17:16 (65#,Box HSPU)