Thursday 9-22-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Push Ups
10 Burpees
2 Rope climb
then
4 spiderman lunges w/5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Skill:
Turkish Get Up (practice for 7-10 minutes)
WOD:
3rds for time:
600m Run
5 turkish get ups (35/20) (right hand)
5 turkish get ups (35/20) (left hand)
Post WOD time
Melissa-20:51 (10#)
ReplyDeletePetra-15:31 (10#)
Melanie-15:31 (10#)
Jed-(FGB) 74 reps(only completed 1 rd)
Bruce-16:39 (3reps @ 5#,400m Run)
ReplyDeleteSonia-14:53 Rx
Amy-23:08 (10#,600m Row on 3rd round only)
Sheri-17:28 "Nancy" Rx
Darby-6rds +3 burpees (Elements 3)45# PP
Mack-17:10 Rx (Wednesday's workout,15 SP+300m Row+10 Roll outs)
Leo-8:58 (Elements 3)
Scott-15:34 (Knee downs)
Lisa J.-(7#,400m Run)
Tonia-15:47-5#,400m Run)
Patrick-18:51 Rx
Brandy-19:12 (10#)
Charr=14:08
ReplyDeleteWILL-I-AM=14:13 Rx
Charr-14:08 Rx
ReplyDeleteJed- 6:00 Jerry's Benchmark green band
ReplyDeleteSheri- 125#/143#/13:44RX
Cameron- 65#/65#DL/10:12 75#
Jennifer S.- 58#/83#DL/10:16 63#
Patrick- 135#/295#/9:52RX
Adam- 325#DL/205#Frontsquat/10:17 185#