Wednesday 10-12-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Good Mornings
10 Sit Ups
10 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Push Jerk
2-2-2-2
WOD:
4 Push Up Plyo's (2 staked 45# bumper plates ea. side or 8 in box)
4 Power Snatches (115/75)
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
12 Push Up Plyo's
12 Power Snatches
20 Double Unders
8 Push Up Plyo's
8 Power Snatches
20 Double Unders
4 Push Up Plyo's
4 Power Snatches
20 Double Unders
Post Push Jerk & WOD time
Tonia-63#/14:51 (41#,1 plate,singles)
ReplyDeleteLisa J.-63#/14:50 (45#,1 plate,singles)
Jennifer S.-75#/17:07 (53#,1 plate,singles)
Irene-80#/12:25 (53#,1 plate,singles)
Debby-58#/10:38 (41#, 1 plate,singles)
Sherri-training bar+10 lbs. ea. side/10:42 (training bar+5 ea. side,singles,4x4-4-20)
Travis-155#/16:37 RX
Liza-85#/16:58 (53#, 1 plate, singles)
Chuck-85#/11:42 (53#,1 plate,singles)
Jessica-10:35 (53#)
PJ-13:09 (95#, singles)
Sheri- 110#/20:18 RX
ReplyDeleteWILL-I-AM: 15:59 RX
Art- 205#/ 18:44 singles
Patrick- 165#/ 15:40 RX
Brandy P.- 83#,88#x1/ 13:08 55#
Kaitlyn- CrossFitMOM WOD: 4rounds 400m run, 15 OHS 65#
ReplyDeleteCharr-8:40 RX
ReplyDelete