Thursday 10-6-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good mornings
10 Push Ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Bench Press
5-5-5-5
WOD:
AMRAP in 20 minutes:
10 Roll Outs (use same weight as overhead squats)
15 Overhead Squats (135/85)
20 Burpees
Post number of rounds
Raquel-65#/3rds+19 burpees
ReplyDeletePetra-63#/5rds+4(Lateral BJ)
Melanie-98#/5rds (Lateral BJ)
Liza-83#/4rds+15OHS(41#OHS)
ReplyDeleteTravis-85#+purple/4rds(95#OHS)
AmyZ-78#/3rds+6RO(33#OHS)
Jessica-85#/5rds+5RO((75#OHS)
PJ-255#/7rds+7OHS(45#OHS)
Sheri-4rds+4burpees(65#OHS,75#RO)
Mack-210#/3rds+5RO(100#)
Adam-3rds+2RO(65#)
Darby-175#-5rds+5RO(RO_115#,Bentover row-115#,row250m)
Cameron-90#/3rds+12burpees(33#OHS,35#KBS)
Tonia--70#/3rds+15ohs(medball)
Lisa-70#/2rds(14#ohs medball)
Scott-205#DL/4rds+1RR(squatjumps,ghd,situps)
Heather-4rds(65#ohs,75#ro)
William-345#X3DL,205X5bench/3rds+9ro RX
Patrick-220X3/4rds+4ro(95#)
*Travis-85#+purple band dumbbell incline
ReplyDeleteCharr-5rds+2 Rollouts RX
ReplyDeleteSonia-98#BP/4Rds+3RO
ReplyDeleteStacey-Elem4-5Rds+4Burpees(33#bar)