Monday 10-17-11
Warm Up
400m Run
2 rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squats
then
4 spiderman Lunges
Pretzel Stretch
Strength:
Front Squat + Box Jumps (for height)(start at a certain height, then after ea. set, add a10lb, 15 lb,25lb,35, or 45 lb. plate on top)
4x4+5
WOD:
4rds for time:
500m Row
15 Medball Get Ups (hands free) 20/14
Post Front Squat & Box Jump height and WOD time
Melissa-18:30RX
ReplyDeleteDebby-73#+17 inches/16:03 (no ball)
ReplyDeleteJennifer S.-95#+20.5 inches/16:46(2x200m Row,2x200m Run,burpees)
Tonia-73#+15 inches/22:30 (no ball, 3-4 round did burpees)
Lisa J.-63#+15 inches/10 seat rolls)
Darin D.-225#+44 inches
Shelton-215#+40 inches/14:58 RX
Irene-85#+20.5 inches/19:35 (no ball)
Sheri-15:26 (2 rds of burpees,2 rds of RX Medball Get Ups)
Sonia-135#+30 inches/15:19 RX
Liza-88#+24 inches/15:26 (no ball)
Amy Z.-93#+20.5 inches/20:12 (no ball)
Chuck-115#+18 inches/17:27 (no ball w/1 hand)
Mack-205#+35 inches/18:42 Rx
ReplyDeleteAdam-295# Back Squat/19:35 Rx
Cameron-105#+40 inches/4x500m Row+155 reps on quick feet-speed box drills
Brandon-245#+38.5 inches/12:57 Rx
Charr-14:43 Rx