Friday 12-16-11
Warm Up
50 Double Unders
2rds
10 Pass Throughs
10 OH Squats
10 Push Ups
10 Sit Ups
then
4 Spiderman Lunges
Pretzel Stretch
WOD:
5rds for time
8 Chest Fly's (on the rings)
12 Ring Dips
16 Knees To Elbows (KTE)
20 Ring Rows
Post WOD time
Adam M.-21:04(blue)
ReplyDeleteRaquel-24:00(blue,leg raises on last 2rds)
Melissa-17:31(35# DB Pullover)
Melanie-4rds+8rdss of 1BJ+WB(35# KB)Thursday Wod
ReplyDeleteDarin Davis-13:00 (Elements 5)
ReplyDeleteTonia-12:46(bench dips)
Louise-12:51(blue)
Sherri-18:13(bench dips)
Debby-13:11(blue)
Lisa J.-11:18(bench dips)
Jennifer S.-12:24(blue)
Chuck-9:43(ring push ups,leg raise,bench dips)
Thursday's WOD:
ReplyDelete-Petra-4rds+2rds of 1BJ+2WB(35# WB,15in. BJ)
-Jed-4rds(53# KB)
-Stephen-4rds+2rds of 1BJ+WB RX
mack-18:04 (blueband)
ReplyDeletecarl-17:17 (redband)
Tricia-125#/24:23(singles)
ReplyDeleteAvery-125#x3/18:14(singles)
Sherri-58#/31:05(singles)
Amanda-75#x3/26:38(singles)
Tonia-135#/27:17(Step Ups)
Louise-105#/23:40(singles)
Irene-125#/25:15(singles)
Debby-#115/23:40(singles)
Jack-75#x3/27:15(singles)
Lisa J.-135#/(singles)
Savannah-105#/25:45(singles)
Jennifer B.-16:48(Friday"s WOD)
Jed-235#/19:15(singles)
Chris-200#/17:24(singles)
Petra-125#/22:31(singles)
Chuck-145#/14:43(step ups,singles)
ReplyDeleteBrandon-17:05 RX
From Tricia down is Monday's workout(Dec. 19)
ReplyDeleteCharr-16:59 RX
ReplyDelete