Tuesday, September 13, 2011

Wednesday 9-14-11

Warm Up:
400m Run
2rds
10 Pass Throughs
10 Push Ups
20 Jumping Jacks
10 Back Extensions
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom. then straighten leg out for hamstring stretch
Pretzel Stretch


Bench Press
1-1-1-1-1
then
RDL
5-5-5-5


WOD:
AMRAP in 20 Minutes
30 KB Swings (70/53)
25 Calorie Row
15 Lateral Box Jump into Burpees (24/18)

Post Bench Press & WOD time
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5 comments:

  1. AnonymousSeptember 14, 2011 at 11:53 AM

    Amy Z. 88#/2rds in (18:55)
    Lisa J.-85#/1rd+4 cal row in 12min.(35#KB Swing,8 in. BJ)
    Tonia-70#/1rds +20 KB Swing in 12 min.(35# KB swing, 8in. BJ)
    Liza-95#/2rds+18 cal row (35# KB Swing)

    ReplyDelete
  2. AnonymousSeptember 14, 2011 at 11:56 AM

    AMRAP in 20 min.
    -15 Ring Rows
    -25 Cal Row
    -30 Step Ups (Bdwt)

    Debby-70#x3 bench press/5rds in 22:46

    ReplyDelete
  3. AnonymousSeptember 14, 2011 at 11:59 AM

    AMRAP in 20 minutes
    -30 Split Squat Jumps
    -650m Row
    -20 Lateral BJ

    Sonia-155#x1 Front squat/3rds+30 Split Squat Jumps

    ReplyDelete
  4. AnonymousSeptember 14, 2011 at 12:09 PM

    Chuck-135#/2rds+10 burpees(20#KB Swing,Bdwt Step Ups)

    ReplyDelete
  5. Heather ReganSeptember 14, 2011 at 7:32 PM

    Sheri-3rds+5swings(44#)
    Patrick-230#/315X3/3rds
    Will-I-Am-225#/315#/3rds+13swings
    Brandon-315#RDL/3rds+22cal
    Art-265#/315#/2Rds+5cal

    ReplyDelete

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