Thursday 10-13-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Burpees
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel
Strength:
Overhead Squat
3-3-3-3
then
RDL
5-5-5-5
WOD:
21 Deadlift (225/155)
300m Row
15 Deadlift
500m Row
9 Deadlift
700m Row
Post Deadlift & WOD time
Petra-53#/83# RDL/10:47 (63#)
ReplyDeleteMelissa-53#/133# RDL/12:20 (103#)
Yuhanna-4:17(Elements 6,Jerry's BM)
Jeff-16:11 (Yesterday's WOD,95#,singles)
Jed-6:00 (Elements 1-Jerry's BM,green band)
Charr-8:54 RX+ (255# DL)
ReplyDeleteJed- 6:00 Jerry's Benchmark green band
ReplyDeleteSheri- 125#/143#/13:44RX
Cameron- 65#/65#DL/10:12 75#
Jennifer S.- 58#/83#DL/10:16 63#
Patrick- 135#/295#/9:52RX
Adam- 325#DL/205#Frontsquat/10:17 185#
Heather- 115#OHS/10:47RX
ReplyDeleteBrandon- 75#(bad shoulder)/285#/8:28RX+ 255#
Tonia- 55#OHS/13:13 73#
Scott- 185#BS/11:29 115#
Mack-155#OHS/205#RDL/11:02RX
ReplyDeleteWill-I-Am-9:37RX
Alejandro-10:35(165#)
ReplyDeleteBrooke-Elem3-4:15
ReplyDelete