Warm Up:
50 Double Unders
2rds
10 Pass Thoughs
10 Back Extensions
10 Sit Ups
10 Push Ups
then
4 Spiderman Lunges
Pretzel Stretch
WOD 1:
"Grace"
30 Clean & Jerks (135/95)
then 5-7 minute rest
"Tabata" (30 seconds of work, 15 seconds of rest)
Squat Jumps & Jack Knives (Alternate from on exercise to the other)
Post Grace time & total number of Squat Jumps (SQ)& Jack Knives(JK).
Melissa-4:27(70#)/144+137=281Reps
ReplyDeleteAdam-4:45(95#)
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ReplyDeleteCharr-2:05 RX/184+146=330
DeleteStephen-2:20 RX/281
Darin Denman-3:36 RX
Raquel-2:29(53#)/157+91=248
Tricia-3:14(53#)/124+106=230
Sherri-5:07(41#)/74+79=153
Debby-2:27(53#)/170+176=346
Louise-3:01(53#)/159+128=317
Andrea-form work/138+111=249
Liza-3:56(53#)
Jed-4:33(115#)118+173=291
Chris-4:37(105#)131+159=290
Vickie-6:27(TB+10#)/54+62=116 (20sec.work+10sec.rest for 6rds)
Roxanne-6:13 (TB+10#)/59+60=119
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ReplyDeleteSheri-3:31(75#)/164+98=262
ReplyDeleteKyle-2:40(115#)/129+99=228
Jason P.-2:42(115#)/114+93=207
Jason C.-3:05(65#)/107+70=177
Cameron-3:17(75#)/179+54=233
Carl-5:48(95#)/158+96=254
Bethany-6:36(Elements 1-Jerry's BM,blue+purple)
Petra-2:57(53#)/150+401=254
Tonia-3:33(53#)/99+81=180
Scott B.-2:36(53#)(95# PC)/132+68=200
Brad-2:40(115#)/132+143=275
This comment has been removed by a blog administrator.
ReplyDeleteKennedy-3:22(53#)
ReplyDeleteMelanie-2:42(73#)
ReplyDeleteLisa J.-8:29(53#)
Liza-3:56(58#)/173+121=294
ReplyDeleteBruce-4:55(75#)
ReplyDeleteKevin-5:15(75#)
Darin Davis-6:17(75#)