Friday 11-4-11
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 OH Squat
10 Pull Ups
10 Sit Ups
then after 2 rds
4 Spiderman Lunges
Pretzel Stretch
Strength:
Deadlift
2-2-2-2
then
RDL
5-5-5-5
WOD:
AMRAP in 20 minutes:
20 Lateral Box Jump Ups (18 in.)
18 Quick feet drills (step ups on 2 stacked bumper plates, 45's)
16 Weighted Sit Ups (25/15) w/arms extended up
14 Burpees
Post Deadlift & number of rounds
Raquel-143#/100# RDL/3rds+18 Quick feet (13 in.,5# Sit Up)
ReplyDeletePetra-133#/93# RDL/6rds+10 Quick feet(16 in.5# Sit Up)
Stephen-425#/Gluteham Raise/5rds+6 Sit Ups RX
Tricia-153#/88# RDL/5rds+6 Quick feet (13in.,5# plate)