Wednesday 11-16-11
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squats
10 Good mornings
10 KTE
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Closegrip Bench Press+Band Overhead Tricep Extension
4x4+8
WOD:
AMRAP in 20 minutes:
10 Hang Cleans (145/90)
40 Double Unders
10 Chin Ups
Post Closegrip Press & number of rounds
Melissa-100#/5rds+10HC(63#,blue band)
ReplyDeleteSean-155#/4rds+4HC RX
Debby-85#/5rds+10 HC(45#,G+P,singles)
ReplyDeleteSherri-45#/3rds+80 JR(TB+10#,B+P,singles)
Louise-65#/5rds+25 JR(33#,B+R,singles)
Tonia-73#/5rds(41#,G+P,step ups)
Lisa J.-73#/4rds+10 HC (45#,black,singles)
Liza-95#/4rds+7 HC(53#,blue)
Jennifer S.-53#/5rds+10 HC(53#,blue,singles)
Stephen-6rds+3 HC RX
Chuck-115#/6rds+48 JR (75#,blue,singles)
ReplyDeleteSheri-4rds+6DU(83#,RB)
ReplyDeleteBrandon-255#/6rds+40DU RX
Darby-225#/4rds+1HC (95#)
Carl-135#/5rds+6HC((65#,singles)
ReplyDeleteKyle-165#/5rds+20singles(75#,singles)
Patrick-215#/3rds+10DU RX
ReplyDelete