Thursday 9-15-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 KB Swings
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges w/ 5 sec. hold, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Back Squat
1-1-1-1-1
WOD:
15 Thrusters (95/65)
16 Alternating Pull Ups
12 Thrusters
13 Alternating Pull Ups
9 Thrusters
10 Alternating Pull Ups
6 Thrusters
7 Alternating Pull ups
3 Thrusters
4 Alternating Pull Ups
Post Back Squat & WOD time
Sheri-283 reps(FGB)Rx
ReplyDeleteMack-219reps (FGB) Rx
Patrick-305#/11:00(red band)
ReplyDeleteTonia-103#/7:06 (green+purple)
Scott-95#x3/8:00 (ring rows)
Lisa J.-103#/7:55 (black+red)
WILL-I-AM-300#/11:54 Rx
ReplyDelete