Wednesday 10-19-11
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Push Ups
10 Goddmornings
10 Air Squat
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Dumbell Bench Press
5-5-5-5
WOD:
"Helen"
3rds for time:
400m Run
21 KB Swings (53/35)
12 Pull Ups
Post Dumbell Bench Press & WOD time
Jennifer S.-53# Barbell/15:12 (Blue Band)
ReplyDeleteBrandye-93# Barbell/14:36 (black band)
Tonia-68# Barbell/14:40 (green+purple)
Lisa J.-68# Barbell/11:26 (200m Run,green+red)
Trisha-15:46 (20# KB,green+purple)
Louise-53# Barbell/(20# KB,blue+purple)
Debby-85# Barbell/14:01(20# KB,green+red)
Irene-85# Barbell/14:36 (green+purple)
Sherri-Push Ups/15:02(20# KB,Ring Rows)
Chuck-55#/10:37(400m Row,20# KB,blue+purple)
ReplyDeleteDarby-85#+PB/13:06(Row,35#KB,Black band)
ReplyDeleteArt-85#+PB/16:01RX
Brandon-85#/11:11RX
Raquel-30#/16:45(20# KB,green)
ReplyDeleteMelanie-45#/11:11(20# KB,green+purple)
Petra-35#/10:35(20#KB,green)
Melissa-40#/13:29(blue)
Yuhanna-85#/14:01(20#KB,blue)
Stephen-85#+red/13:23 RX
ReplyDeleteAmy Z.-17:47(green+red)
PJ-13:51RX
Jessica-11:05
Charr-9:13 RX
ReplyDeleteRaquel-30#/16:45
ReplyDeleteMelanie-45#/11:11(20#KB,G+P band)
Petra-35#/10:35(20#KB,GB)
Melissa-40#/13:29(blue band)
Yuhanna-85#/14:01(20#KB,Blue)
Stephen-13:23RX
Amy Z-17:47(G+R band)
PJ-13:51RX
Jessica-11:05RX
Charr-9:13RX
Bruce-16:37(35#KB,GB)
Will-I-Am-11:30RX
Jennifer Z-14:29(20#KB,Black band)
ReplyDeleteLiza-14:04(RB)
ReplyDeleteSonia-12:41RX
Sheri - 1 RM DL 220#/13:57(purple)
ReplyDelete