Friday 1-13-12
Warm Up
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornings
10 Sit ups
2 Rope Climbs
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Push Jerk
2-2-2-2
WOD:
AMRAP in 20 minutes:
13 Ring Dips
16 Quick feet Drills (Toe touches) ea. foot -2 stacked plates
19 Medball Slams (20/14)
Post WOD time
Gentry-10rds(blue+purple)
ReplyDeleteJake-12rds(blue)
Brad-11rds(green)
Chris-8rds+9 MB Slams(bench dips)
Allyson-9rds(blue+purple)
Hayden-12rds(blue)
Ryan-12+9MB Slams(bench dips)
Johnny-14rds(blue)
Sara-9rds(blue+purple)
Matt-14rds+9 QF RX
Lisa J.
Lil Joseph-9rds(bench dips)
Dave J.-105#/16:24 (Elements 2)
ReplyDeleteLisa J.-60#/2rds+20 Cal Row(Thursday WOD)
Raquel-70#/7rds+8 MB Slams
Adam-135#/8rds
Melanie-103#/12rds+3 MB Slams(green)
Petra-90#/12rds+9 QF (blue+purple)
Jed-145#/9rds+5 Ring dips RX
ReplyDeleteTonia-73#/8rds+10 MB Slams(bench dips)
ReplyDeleteGentry-55#/3rds+6 burpees(blue) Thursday's WOD
Louise-73#/12rds+5 Ring Dips(blue)
Debby-73#/10rds+10 MB Slams(blue+purple)
Sherri-53#/7rds(green,10# MB)
Katy-50#/10rds(blue,10# MB)
Chase-155#/9rds+15 QF(blue)
Liza-78#/10rds+8 Ring Dips(blue)
Chuck-105#/11rds+10 QF(green)
Chris-135#/8rds+3 Ring Dips RX
Jason-105#/7Rds+12MB(blue band)
ReplyDeleteJimmy-55#/6Rds+18MB(blue band)