Monday 1-23-12
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Back Extensions
10 Box Jumps
10 Ring Rows
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Bench Press
2-2-2-2
WOD:
AMRAP in 20 minutes:
12 Sumo Deadlift HighPull (135/75)
2 Clockwise Rotation Hops (in pushup position)
2 Counter Clockwise Rotation Hops (in pushup position)
Post Bench Press & number of rounds
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ReplyDeleteSherri-60#/8rds (41#,1rd of walks)
ReplyDeleteDebby-103#/7rds+9 SDHP(53#,walks)
Tonia-83#/6rds+1 clockwise(53#,walks)
Lisa J.-85#/8rds (53#,push Ups)
Irene-88#/7rds (53#,walks)
Bruce-165#/7rds (75#,walks,15 min.)
Andrea-50#/8rds(35# KB,1rd ea.way on walks)
Kevin-195#/5rds+13 SDHP (75#,walks)
Carl-175#/6rds+8 SDHP(85#,walks)
Joseph-7rds(10# KB,walks)
Liza-103#/8rds+10 SDHP (58#,walks)
Chris-175#/5rds+4 SDHP (105#)
Jed-245#x1/5rds (115#)
Petra-88#x1/7rds+4 SDHP (53#,walks)
Chuck-135#/7rds+3 Rotaions(65#,walks)
Brandon-6rds+3 SDHP RX
12 minutes of 8 KB SDHP+10 Ring Rows+12 Knee Ups on a box
ReplyDelete-Vickie-8rds (20#)
-Roxanne-8rds (20#)
Melissa-120#x1/7rds+7 SDHP (walks)
ReplyDeleteCharr-320#/6rds+1/2 Rotation RX
ReplyDeleteSheri-103#/7rds (walks)
ReplyDeleteMack-5rds+6 SDHP RX
Margaret-83#x1/7rds+2 Rotations(53#,walks)
Cameron-135#/7rds+12 SDHP (75#,walks)
Patrick-245#/5rds RX
Jason C.-148#/6rds (75#,walks)
Jason P.-245#/5rds+4 Rotations(2rds of walks+2rds of hops)
Scott B.-45# Alt. DB Bench Press/7rds(4rds of rotations +3rds of upperbody step ups)
Brad-205#x1/6rds+12 SDHP(walks)
Hope-73#/4rds+1 rotaion(15minutes,41#,walks)
Jennifer S.-83#/8rds+6 SDHP (58#,walks)
AMRAP in 15 min.(20 MB Scoop Toss+30m Lunges+400m Run)
ReplyDelete-Johnny J.-145#/4rds+2 medball Scoop toss(20#)
-Jake B.-35# Alt. DB Bench Press/4rds+8 medball scoop toss/(14#)
-Ryan-125#/4rds+2 medball scoop toss(14#)
-Allyson-58#/3rds+17 MB Scoop Toss(10#)
-Hayden-135#/4rds+3 MB Scoop Toss(20#)