Tuesday, September 20, 2011

Wednesday 9-21-11

Warm Up:
400m Run
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


WOD:
4rds for time
15 Shoulder Press (95/55)
300m Row
10 Roll Outs (atleast 25# on ea. side of the bar)

Post WOD time
Posted by at

5 comments:

  1. AnonymousSeptember 21, 2011 at 7:03 AM

    Melissa-22:01RX(YAY MELISSA!!!)
    Raquel-Elem5-:01(53#DL,33#PP)

    ReplyDelete
  2. AnonymousSeptember 21, 2011 at 11:23 AM

    Debby-12:51(33# SP,KTE)
    Irene-13:48 (33# SP,15 KTE)
    Jennifer S.-19:59(45#SP for 10,then 33#SP for 5,400m Run)
    Tonia-13:46(training bar +5,5 rollouts)
    Lisa J.-13:03 (33# SP,5 rollouts)
    Brandye-14:14 (33# SP)
    Amy Z.-16:52 (45# SP)
    Sonia-14:37(Rx, GHD Sit Ups)
    Liza-14:58 (45# SP)
    Chuck-13:21 (45# SP)

    ReplyDelete
  3. AnonymousSeptember 21, 2011 at 12:08 PM

    Charr-11:49 Rx

    ReplyDelete
  4. AnonymousSeptember 21, 2011 at 6:53 PM

    Bill-Elem3-5:52(15,15,4BJ,15Lunges)
    Darby-Elem3-4:25(15,12,10BJ,20Lunges)
    Patrick-13:04RX
    Brandy P-17:13(43#Press,95#Rollouts)

    ReplyDelete
  5. AnonymousSeptember 22, 2011 at 7:26 PM

    Mack-17:10 Rx

    ReplyDelete

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