Monday 9-19-11
Warm Up:
400m Run
then
10 Pass Throughs
10 OH Squats
10 Pull Ups
10 Sit Ups
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Overhead Squat
1-1-1-1-1
WOD:
AMRAP in 15 min.
15 Weighted Squat Jumps (35/15# plate)
10 Power Snatches (115/75)
Post OH Squat & WOD time
Melissa-OHS Form work/5+6snatches
ReplyDeleteRaquel-Elem4-3+2Thrusters
Debby-training Bar +5 lbs. ea. side/hang snatch w/ training bar, bdwt SJ)
ReplyDeleteIrene-41#/8rds (41#)
Tonia-41#/5rds (training bar +7.5 ea. side,10# SJ)
Jennifer S.-58#/7rds(45#)
Lisa J.-53#/3rds+2 Snatches(41#,10# SJ)
Liza-73#/6rds+4 Snatches(46#)
Sonia-95#/6 rds+4 Snacthesc953#)
Charr-7rds+4 Squat Jumps Rx
ReplyDeleteSheri-125#/5+1PS RX
ReplyDeleteDarby-Elem1-6:16(30squats)
Mack-165#/6rds(95#)
Will-I-Am-5+4SJ RX
Brandon-6Rds RX
Adam-6+3PS(75#)
Kaitlyn-83#/6+5PS(53#)
Tyler-95#/6Rds(65#)
Patrick-155#/6Rds+5PS(105#)
Brandy-78#/6+4PS(53#)
Leo-Elem2-19:28
ReplyDeleteAmy Z-6rds (46#,10 #)
ReplyDelete