Friday, September 30, 2011

Friday 9-30-11

Warm Up
400m Run
2rds
10 Pass Throughs
10 Pull Ups
10 Push Ups
10 Back Extensions
then 4 spiderman lunges
Pretzel Stretch


Strength:
Clean & Jerk
1-1-1-1-1

WOD:
AMRAP for 15 minutes:
5 Thrusters (115/85)
5 Deadlift (245/155)
10 Thrusters
10 Deadlift

Post Clean & Jerk & number of rounds
Posted by at

5 comments:

  1. AnonymousSeptember 30, 2011 at 6:55 AM

    Raquel-5rds+2 DL(training bar+10# Thruster, 63# DL)
    Petra-4rds+2 Front Squat @53#(75# DL)
    Yuhanna-7:00 (Elements 3)15 inch BJ

    ReplyDelete
  2. AnonymousSeptember 30, 2011 at 1:02 PM

    Tonia-70#/4rds+5 Thrusters(65#DL,33#Th)
    Lisa J.-70#/3rds(75# DL,33# Th)
    Irene-63# Hang Clean/
    Jameen-70#/4rds+5 DL(75# DL,33# Th)
    Chuck-100#/4rds+7 DL(95# DL,58# Th)

    ReplyDelete
  3. Heather ReganSeptember 30, 2011 at 5:59 PM

    Patrick-185#C&J,190#Clean

    ReplyDelete
  4. Heather ReganSeptember 30, 2011 at 7:21 PM

    Heather-110#C&J/4Rds RX

    ReplyDelete
  5. Heather ReganSeptember 30, 2011 at 8:59 PM

    Will-I-Am-DB Bench press85#+PB-3Reps/Shoulder Press150#-3Reps/3Rds RX

    ReplyDelete

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