Sunday, January 8, 2012

Monday 1-9-12

Warm Up:
400m Row
2rds
10 Pass Throughs
10 Pull Ups
10 Sit Ups
10 Air Squats
then
Spiderman Lunges
Pretzel Stretch


Strength:
Power Clean
2-2-2-2


WOD:
AMRAP in 15 minutes:
50 Double Unders
200m Row



Post Strength & number of rounds
Posted by at

5 comments:

  1. Heather ReganJanuary 9, 2012 at 6:50 AM

    Adam-155#/6Rds+5TJ(Row,Tuck Jumps)
    Melissa-83#/6Rds+22TJ(Row,Tuck Jumps)

    ReplyDelete
  2. AnonymousJanuary 9, 2012 at 12:28 PM

    Bruce-100#/2rds (in 12:35)singles
    Sherri-48#/3rds+50 JR(singles)
    Debby-68#/5rds+75 JR(singles)
    Irene-85#/5rds+30 JR(singles)
    Louise-75#/6rds+90 JR(singles)
    Katy-73# DL/4rds(singles)
    Liza-78#/4rds+12 DU RX
    Petra-83#/7rds+180m(TJ)
    Lisa J.-70#x1/4rds+40m Run(singles)
    Sara J.-113# DL/3rds+35 TJ(TJ)
    Chuck-105#/6rds+26 JR(singles)
    Brandon-185#/7rds+40 DU RX

    ReplyDelete
  3. AnonymousJanuary 9, 2012 at 12:58 PM

    Charr-6ds+50 DU

    ReplyDelete
  4. AnonymousJanuary 9, 2012 at 7:50 PM

    Sheri-4rds+144 JR(singles)
    Kyle-175#/3rds+26 DU RX
    Mack-175#/3rds+148m Row(TJ)
    Chase-165#/2rds+180m RX
    Jason-7:22(Jerry's BM-Elements 6)
    Jennifer S.-93#/5rds+35 TJ (TJ)
    Hayden-135#/7rds (TJ)
    Allyson-46#/3rds+54 JR(singles)
    Stephen-6rds+10 DU RX
    Tonia-80#/5rds+30 Step Ups
    Jed-155#/7rds+20 (TJ)
    Chris-155#/4rds+30 DU RX
    Margaret-68#/6rds+11 TJ (TJ)
    Brad-205#/7rds+2 TJ (TJ)
    Cameron-145#/7rds+50 JR (singles)
    Stuart-155#x3 Deadlift/3rds+50 JR (singles)
    Hope-68#x3 Highpull/4rds+64m Row(singles)
    Scott-6rds(TJ)

    ReplyDelete
  5. AnonymousJanuary 9, 2012 at 7:52 PM

    Suzanne-8rds (Elements 4-this was first workout)
    Brent-8rds same as above
    Vickie-7rds (Elements 4)

    ReplyDelete

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