Tuesday 1-17-12
Warm Up:
50 Double Unders
2rds
10 Pass Throughs
10 Goodmornigs
10 Sit Ups
10 Ring Rows
then
4 Spiderman Lunge
Pretzel Stretch
Strength:
Closegrip Press
5-5-5-5
WOD:
for 20 minutes:
2 Alt. Pull Ups
2 Shoot Throughs
2 Pistols (total=1+1)
4 Alt. Pull Ups
4 Shoot Throughs
4 Pistols
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Post Strenght & WOD time
Melissa-108#x3/14rds+9 ST(red)
ReplyDeleteLisa J.-85#x3/5rds+11 ST(green+red)
Kevin-7:21(Elements 1=Jerry's BM-green band)
"Kelly" Monday's WOD
ReplyDelete-Raquel-33:24(14in. BJ)
-Melanie-29:20 RX
-Petra-28:23 RX
-Jed-29:59 RX
-Darin Davis-18:51(4rds of 400m Row-15-15,14# MB,13in. BJ)
-Charr-26:16 RX
Roxanne-16:00(3rds of 400m Row-15-15,10# MB,5 in. BJ)
ReplyDeleteChris-14rds+8 ST(RR)
Suzanne-12rds+8 ST(RR)
Vickie-26:13 (400m Row-15-15,10# MB,5in. BJ)
Sheri-35:36 RX
Mack-43:43 RX
Hope-48#/18rds+6 ST (Using Ring for Pistols,Alt. RR)
Jennifer S.-68#/18rds+20 Alt. RR
Genrty-18rds+20 ST(ALt. RR)
Allyson-18rds+20 Alt. RR)
Brad-175#/12rds+8 ST (green)
Cameron-26rds+16 Alt. PU
Tonia B.-84#/18rds
"Kelly" Monday's WOD
ReplyDelete-Kyle-30:41 RX
-Chase-33:18 RX
-Carl-30:58 (14# MB)
-Scott B.-40:13 (22in. BJ,14# MB)
-Patrick-29:57 RX
-Brandy P.-35:10 RX
Jason-37:04(18in. BJ,14# MB)
ReplyDelete