Friday 1-6-12
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Push Ups
10 Sit Ups
then
Spiderman Lunges
Pretzel Stretch
Strength:
Deadlift
3-3-3-3
WOD:
AMRAP in 20 minutes:
12 Quick feet Drills (double 2-up-2 down)
12 Lateral Push Up Pyos (2 stacked plates)
24 Little Bigs w/medball (20/14)
Post Strength & number of rounds
Raquel-145#/3rds+6 LB(10# MB,knee PP)
ReplyDeletePetra-150#/7rds+18 LB(knee PP)
Melissa-185#/6rds+10 LB(10# MB,knee PP)
Melanie-32.25 Box Jump/9rds(10# MB,knee PP)
Jennifer-145#/5rds+6 QF(leg Raises,Knee PP)
ReplyDeleteSherri-83#/4rds+12 PP(10#,Knee PP)
Debby-130#/
Irene-155#/
Andrea-83#/4rds+24 LB(10# plate LB,Knee PP)
Stacy-4rds+6 QF
Louise-135#/9rds+3 PP(10# MB,Knee PP)
Liza-155#/4rds+14 LB(10# MB,Knee PP)
Chris-265#/6rds+1QF RX
Jed-265#/5rds+12 QF RX
Chuck-115#/7rds+6 QF(10# MB,Knee PP)
Charr-6rds+3 LB RX
ReplyDeleteCarl-245#/3Rds+15LB(14#)
ReplyDeleteMack-325#/4Rds+3PP RX
Jason-Elem5-7:24