Thursday 11-17-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch
WOD:
"Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups
rest 5-10 minutes
Manual Leg Curl Resistance 3x4
+
Magnets 3x5
Post WOD time
Raquel-5:08 (75#,Box HSPU)
ReplyDeletePetra-2:48 (85#, Box HSPU)
Melissa-5:00 (115#,Box HSPU)
Scott-5:14(155#,purple band)
Tonia-5:39(83#,Box HSPU)
Sean-4:55(175#,Box HSPU)
Chris-3:01(95#,Box HSPU)
Jed-3:09(135#,Box HSPU)
Chase-6rds+3 burpees(Elements 4)
Jessica-9:37 (RX,1 pad)
Sheri-9:22(RX,1 pad)
ReplyDeleteAlejandro-5:29(185#,box)
Kyle-5:22(155#,2pads, then 3 pads for 15&9)
Melanie-4:31(115#,Box HSPU)
ReplyDeleteLouise-3:11(63#,Box HSPU)
Debby-3:09(65#,Box HSPU)
Irene-3:15(75#,Box HSPU)
Sherri-5:52(41#,Box HSPU)
Chuck-5:21(95#,30# DB Shoulder Press)
ReplyDeleteCharr-4:49 RX
ReplyDelete