Friday 9-23-11
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Pull Ups
then
4 Spiderman Lunges w/ 5 sec. at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Deadlift
3-3-3-3
then
RDL
5-5-5-5
WOD:
30 Ice Skaters (side to side) jumping off one leg
30 Sit Ups
30 Burpees
20 Ice Skaters
20 Sit Ups
20 Burpees
10 Ice Skaters
10 Sit Ups
10 Burpees
Post Deadlift & WOD time
Melissa-153#/12:28
ReplyDeleteMelanie-113#/6:42
Petra-88#/7:15
Raquel-4:48 (Elements 6, Jerry's BM,500m Row+20 squats,15 Sit Ups,10 Push Ups, 5 Pull Ups w/green band)
Lil Joseph-training bar +5#/8:44
ReplyDeleteIrene-95#/9:20
Jennifer S.-95#/9:42
Tonia-133#/6:18(20-10-5)
Lisa J.-133#/6:59(20-10-5)
Debby-53#/12:06
Liza-135#/8:17
Travis-275#/8:30
Amy Z.-138#/6rds (46#,10#)(Monday's Workout=15 weighted squat jumps+10 Power Snatch)
ReplyDeleteChuck-135#/11:42(Lateral BJ-8 inch.)
ReplyDeleteAdam-125# Closegrip Press/10:35
ReplyDeletePatrick-8:35