Thursday 12-15-11
Warm Up:
400m Row
2rds
10 Pass Throughs
10 OH Squat
10 Ring Rows
2 Rope Climbs
then 4 Spiderman Lunges
Pretzel Stretch
Strength:
Power Snatch
1-1-1-1
WOD:
AMRAP in 16 minutes:
12 reps of-1 Box Jump (24/18) into 2 Wallball Shots(20/14)
16 KB Swings (70/53)
Post Power Snatch & number of rounds
Raquel-58#/4rds+1rd of 1BJ+2WB(20# KB,10# WB,10in. BJ)
ReplyDeleteAdam-115#/3rds+1rd of 1BJ+1WB(53# KB,22in. BJ)
Lisa J.-58#/3rds+3rds+1KB+2WB(35# KB,10# WB 13in. BJ)
Melissa-70#/3rds+3 KB Swings(35# KB)
Patrick-form work/3rds+4rds of 1BJ+2WB RX
ReplyDeleteChase-125#/3rds+12rds of 1BJ+2WB(35# KB,18in. BJ)
Tricia-58#/3rds+6 bj/wb (35#,12")
ReplyDeleteSheri-4rds+1 bj/wb
Brandon-170a3/4rds+6 bj/wb RX
Mack-155#/3rds+6 bj/wb RX
Cameron-105#/3rds+1 KBS(35#,14#)
Hayden-105#/3rds+12 bj/wb(53#)
Jennifer S-68#/4rds+1 bj/wb(35#,13")
Brad-115#/3rds+7rds of 1BJ+2WB RX
ReplyDeleteStuart-135# Deadlift/3rds(35# KB Highpull,10# WB,13in. BJ)
Hope-73# Deadlift/6rds(15-15-15/20# KB Highpull,10# WB,Step Ups)
Scott B.-155#x3 Front Squat/3rds of 9 rds of 1BJ+1WB
Tonia B.-63#/3rds+3rds of 1BJ+2WB(35# KB,8in. BJ,Step Ups)
Melanie-85#/4rds+8rds of 1BJ+2WB(35# KB)
ReplyDeleteCharr-4rds+5rds of 1BJ+2WB RX
ReplyDelete