Monday 10-24-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Good Mornings
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Back Squat
4-4-3-3
then
RDL
5-5-5-5
WOD:
4rds for time:
20 Ring Dips
20 Ring Rows
20 Burpees
20 Jack Knives
Post Back Squat & WOD time
Raquel-103#/75# RDL/
ReplyDeleteDebby-93#/63# RDL/18:43 (dips w/feet on floor)
Louise-75#/65 #RDL/19:34 (dips w/feet on floor)
Sherri-training bar +10#/back extensions/box dips)
Liza-108#/95# RDL/15:11-for 3rds(dips w/blue band)
Sonia-160#/165# RDL/21:27(dips w/red band)
Jennifer S.-118#/95# RDL/19:37 (dips w/ blue band,GHD sit Ups)
Amy Z.-123#/113# RDL/29:46 (dips w/ green band)
Jessica-153# Front Squat/163# RDL/17:45 (2rds dips w/purple band,2rds=dips w/red band)
PJ-255#/275# RDL/14:58 RX
Stephen-315#/275# RDL/22:55 Rx
Tricia-103#/103# RDL/26:30(box dips)
Charr-13:51 Rx
ReplyDeleteSheri-170#/155# RDL/21:29(dips w/red band)
ReplyDeleteCameron-135#/95# RDL/21:36 (dips w/blue band)
WILL-I-AM-345#x1/29:52 Rx
ReplyDeleteCraig-225#/135#/21:31 3rds(green band)
Heather-168#RDL/16:02(RB)
ReplyDeleteMarc-21:40
Alejandro-205#RDL/25:00