Monday 10-31-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Pullups
10 Push Ups
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch
Strength:
Front Squat
3-3-3-3
WOD:
AMRAP in 15 minutes
10 SHoulder Press (55% of 1 rep max)
15 Medball Scoop Toss (20/14)
20 Weighted Little Bigs (35/15)
Post Front Squat and number of rounds
Debby-90#/5rds+3 MB(33#SP,14# MB,5# LB)
ReplyDeleteSherri-training bar+15#/3rds+15 MB(training bar +10# SP,10# MB,5# LB)
Irene-115#/5rds+10 SP(45# SP,5# Lb,14# MB)
Tonia B.-80#/4rds+4 MB(33# SP,10# MB,5# LB)
Lisa J.-85#/2rds+10 MB(45# SP,14# MB,5# LB)
Bruce-105#/4rds+12 WB(55# SP,20# MB,10# LB)
Joseph-training bar+10#/3rds(training bar SP,7.5 # MB,2.5# LB)
Jennifer S.-110#/3rds+6 MB(45# SP,14#MB,bench Knee tucks)
Sonia-135#/5rds+5 SP RX
Liza-100#-4rds+15 MB RX
Louise-48#/5rds+15 MB(33#,10# MB,5# LB)
Chuck-105#/4rds+10 MB(45# SP,14# MB,5# LB)
Amy Z.-100#/4rds+4 MB(41# SP,10# MB,10# LB)
Brandon-245#/6rds RX
Jessica-165#x1/6rds Rx
ReplyDeleteAdam-195#/4rds+10 MB(60# SP,25# LB,20@ MB)
Mack-5rds+6 SP(75# SP,14# MB,25# LB)
Cameron-75#/5rds+6 MB(55# SP,14#MB,15# LB)
WILL-I-AM-345# Back Squat/5rds+2 MB RX
Patrick-245#/5rds+4 SP RX