Monday 11-7-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 Sit Ups
10 Pull Ups
10 Air Squat
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Power Snatch
2-2-2-2
WOD:
for time:
200m Run
200m Row
400m Run
400m Row
800m Run
800m Row
Post Power Snatch & WOD time
Melissa-68#X2/17:21
ReplyDeleteStephen-165#/14:28
ReplyDeleteTricia-46#/18:01
Irene-63#/16:13
Tonia-53#/22:12
Lisa J.-53#/19:45
Debby-41#/17:02
Sherri-TB+15#/18:53
Louise-33#/16:08
Liza-68#/14:46(400m Runx2)
Amy-60#/19:00
Chuck-83#/20:15
Darrin-14:26
ReplyDeleteCharr-12:41
ReplyDeleteI don't understand the note next to my name?? I did the WOD as RX.
ReplyDeleteLiza
Heather-14:07 Recovery Pace
ReplyDeleteKelly-41#/19:12
Sheri-90#/15:07
ReplyDeleteAllyson-48#/19:33(added landmine rotational)
Hayden-95#/18:53 (added landmine rotational)
Jennifer S-63#/17:44
Patrick-155#/14:24
Mack-145#/15:36
Jameen-63#/12:45(replaced the run with lateral Box jump ups-1x20,1x40,1x80)
Andreas-6rds+6 burpees(Elements 4)
ReplyDeleteCarl-6:00 (Elements 1-Jerry's BM)
ReplyDeleteI'm sorry Liza, that was meant for Lisa J. noy you)
ReplyDeleteLiza-68#/14:46
Lisa J.-53#/19:45(400m Runx2)