Thursday 9-8-11
Warm Up:
400m Row
2rds
10 Pas Throughs
10 OH Squat
10 Push Ups
2 Rope Climbs
then
4 spiderman lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stetch
Pretzel Stretch
Strength:
Hang Snatch+Overhead Squat
4x2+2
WOD:
2rds for time
400m Run
12 tire flips (flip one side then go on the other side and flip it back, so the tire can stay in one spot)
400m Run
12 Sandbag drops (drop the bag over the bar on one side, then go on the other side and drop the bag back over. Raise the bar to chest level for each person)
Post Hang Snatch +OH Squat & WOD time
Travis-95#/19:03
ReplyDeleteSheri-78#17:43
ReplyDeleteMack-125#/18:21
Patrick-130#/14:53
Adam-330# Deadlift/13:35
Scott-4:00 (Elements 5)
Tonia-38#(no squat)/11:51
Lisa J.-51# (no squat)/14:06
Jennifer S.-19:57
Sonia-14:24 Rx
ReplyDelete