Wednesday 9-28-11
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornings
10 Push Ups
10 Air Squat
then
4 Spiderman Lunges w/ 5 sec. hold at the bottom, then straighten leg out for hamstring stretch
Pretzel Stretch
Strength:
Alt+Alt+Dble DB Bench Press
4x4+4+4
then
RDL
5-5-5-5
WOD:
AMRAP in 20 Minutes
400m Row
12 Overhead Stationary Lunges (95/65) 6 ea. leg w/barbell
15 Toes to Bar (TTB)
Post Alt. DB Bench Press & number of rounds
Raquel-25# DB/4rds+140m Row (25#)
ReplyDeleteThomas-50# DB/2rds+13 TTB (65#)
Charr-4rds+14 TTB RX
ReplyDeleteDebby-30#/4rds (training bar+2.5# ea. side),KTE)
ReplyDeleteIrene-35#/4rds+8 lunges(training bar, KTE)
Tonia-25#/4rds (10# medball lunges,KTE)
Candace-30#/3rds+2 TTB(33#, KTE)
Jennifer S.-25#/4rds(33#,1/2 of TTB)
Jeff-65#/3rds+100m Row RX
Lisa J.-35#/4rds+90m Row(training bar+2.5# ea.side,KTE)
Chuck-45#/5rds+89m Row(lunges w/33# bar on back,leg raises)
Jessica-40#x2/4rds+75m Row RX
PJ-85#+red band/3 rds+11 lunges(75# lunges,TTB for 2 rds+KTE for 1 rds)
Brandy P-"Eva"-54:17(20#KB,BBX1Rd then BB+RB_
ReplyDeletePatrick-85#/"Eva"-50:02(53#)
Carlos-"Eva"-64:43RX
Brandon-4Rds+299m
Catalina-Elem 1-8:13
Alejandro-3Rds+299m(65#)
Will-I-Am-4Rds RX
Art-DL-315#/4Rds(75#)
Yeahmu-285#/5Rds(65#)
Stephen-Elem 1-11:19(BB)