Friday 1-27-12
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Pull Ups
10 Supermans
then
4 Spiderman Lunges
Pretzel Stretch
Skill:
Max Standing Long Jump
then
RDL
5-5-5-5
WOD:
Death by Lateral Burpee Box Jump (24/18)
Post Max Standing Long Jump,RDL & number of reps in the WOD
Raquel-4ft. 10in./135# RDL/6rep=21 (16in.)
ReplyDeleteAdam-7ft. 1in./185# RDL/7reps=28 RX
Melissa-5ft. 10 in./165# RDL/8reps+7=43 RX
Darin Davis-4ft 10in./75# RDL/6reps+5=26 (16in.)
ReplyDeleteLouise-5ft/85# RDL/9 reps+7=52 RX
Kevin-6ft 3.5 in./115# RDL/6reps+6=32 (18in.)
Tonia-5ft 2.5 in./105# RDL/6ress+6=32 (10.5 in.)
Debby-5ft 4in.105# RDL/7rds=33 (16in.)
Sherri-4ft 8in.58# RDL/6rds+6=27 (12in.)
Andres-6ft 11.75/155# RDL/8reps+6=42 RX
Chuck-5ft 4in./95# RDL/8reps+7=43 (13in.)
Jason C.-5ft. 10in./95# RDL/8reps+8=44 (18in.)
Liza-5ft. 4in./125# RDL/8reps+5=41 RX
Chris-7ft 7in./95# RDL/10reps+6+61 RX
2rds for time
ReplyDelete400m Row
6 Push Press
10 KB Swings
200m Row
8 Push Press
12 KB Swings
Roxanne-11:28
Vickie-12:15
Charr-11reps+9=75
ReplyDeleteCarl-7'4 1/2"/215#/10rds+6=61reps RX
ReplyDeleteHeather-10rds+9=64reps RX
ReplyDelete