Tuesday 11-22-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squats
10 Back Extensions
10 Box Jumps
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Bench Press
2-2-2-2
WOD:
for time:
200m Run
20 Ring Dips
200m Row
20 Ring Dips
400m Run
20 Ring Dips
400m Row
20 Ring Dips
600m Run
20 Ring Dips
600m Row
Post Bench Press & WOD time
Adam-145#/20:26 (green+purple)
ReplyDeleteMelanie-125#/16:58 (green)
Charr-315#/15:08 RX
Tonia-78#/21:23(bench dip)
ReplyDeleteJake B.-83#/20:40(blue)
Scott B.-21:38(green)
Irene-90#/19:27(green)
Debby-93#/19:30(green)
Sherri-53#/21:03(bench dips)
Louise-73#/78#x1/18:12(blue+purple)
Will-19:23(push ups)
Amanda-19:49(push ups)
Margaret-78#/18:54(green)
Jed-205#/17:08(red-for 3rds)
Chris-165#/19:04 RX
Jennifer B.-13:21(Elements 2-20# KB)
ReplyDeleteSam B.-11:52(Elements 2-35# KB)
Bruce-155#/21:55(green)
ReplyDeleteCarl - 145#/16:07(red)
ReplyDeleteKarl - 225#/16:03(red)
Tricia - 63#/18:56(box)
Edit..
ReplyDeleteShould be:
Kyle(not Karl)- 225#/16:03(red)
Tyler - 215#/17:06 Rx+ (4 muscle ups)
ReplyDelete