Thursday, October 6, 2011

Friday 10-7-11


Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Ring Rows
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch

Strength:
Back Squat
5-5-5-5
then
RDL
5-5-5-5


WOD:
4rds for time:
400m Row
20 Lateral Double Jumps (using 2 Parallets)


Post Back Squat & WOD time
Posted by at

3 comments:

  1. AnonymousOctober 7, 2011 at 6:22 AM

    Raquel-68#/21:49
    Petra-73#/12:49(20# KB Swings)

    ReplyDelete
  2. AnonymousOctober 7, 2011 at 12:16 PM

    Jennifer S.-95#/18:15(400m Run x2,400m Row x2)
    Irene-83#/12:35(1 parallete)
    Sherri-8:55 (Elements 5)
    Debby-83#/15:23(lateral step up)
    Tonia B.-100#/17:19 (lateral step ups 20-16-12-8)
    Lisa J.-100#/15:15(1 bar height w/weight on bar,200m Runx2,400m Rowx2)
    Amy Z.-103#/21:04 RX
    Travis-255#/12:33 RX
    Liza-103#/13:41 RX
    Chuck-115#/14:58 (lateral step ups)

    ReplyDelete
  3. Heather ReganOctober 7, 2011 at 7:16 PM

    JenniferZ-113#BS/123#RDL/8:48(2rds)
    Patrick-300#BS/11:12
    Adam-11:14
    Stacey-Elem3-10:40
    Stephen-Elem4-5rds+5burpees

    ReplyDelete

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