Tuesday 11-29-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Back Extensions
2 rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Incline Press
4-4-4-4
WOD:
AMRAP in 20 minutes
15 Pull Ups
20 Wallballs (20/14)
15 Roll Outs (135/95)
20 Alternating Push Up PLyo's (2-45lb. stacked plates)
Post WOD time
Melanie-105#/4rds+9 WB(green+purple)
ReplyDeleteRaquel-63#/4rds (10# WB,green+purple)
Adam-135#/2rds+4 PuPl (blue+2 reds)
Melissa-88#/4rds+7 RO (green)
Petra-63#/5rds+7 PU(green)
Chase-155#x2/3rds+15 RO(green+purple)
ReplyDeleteLisa J.-78#/4rds+15 PU(black+red)
Irene-73#/4rds+20 WB(green+purple,leg raise)
Jed-165#/4rds+8 PU(2xblue,2xgreen)
Chris-150#x3/4rds(red)
Stephen-4rds+2 PU Rx
ReplyDeleteJessica-75#/4rds+6 PU Rx
Charr-5rds+8 PU RX
ReplyDeleteSheri M.-80#/3rds+5 RO(red)
ReplyDeletePatrick-215#/3rds+12 RO(red)
Carl-125#/3rds+11 PU(blue)
Darby-205#/3rds+5 PU(green+purple)
Jennifer b.-2RDS+20 WB(GREEN+blue,15min.,10# WB)
Sam B.-3rds+7 WB(red+blue,10#WB)
Jameen-88#/3rds +5 PuPL(green)
Jennifer S.-58#x2/3rds+10PuPl(red+blue)
Kaitlyn-3rds+3 RO(red)
Tyler-3rds+5 PU(blue)