Tuesday 1-31-12
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Box Jumps
10 Ring Rows
20 Jumping Jacks
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Alt.+Alt. Double DB Bench Press
4x3+3+3
WOD:
AMRAP in 20 minutes:
12 Pull Ups
6 Push Up Plyo's (2-45's+25# plates stacked on ea.side)
36 Double Unders
Post DB Bench Press & number of rounds
Athur-5:40 (Elements 1-Jerry's BM-blue band)
ReplyDeleteMelanie-2:42(73#) "Grace"/10 rds(green+purple,2-up-2-down)
Petra-30#/10rds (green+purple,2-up-2-down)
Raquel-35#/4rds+60 Jump Rope(blue+purple,singles)
Melissa-40#/8rds+8 PU(red band,2-up-2-down)
Lisa J.-8:24 "Grace"/75+59=134(Monday WOD)
Darin Davis-6:17*75#) "Grace"/62+49=111(Monday WOD)
ReplyDeleteKevin-5:15(75#)"Grace"/62+59=121(Monday WOD)
Bruce-4:55(75#)"Grace"/57+57=114(Monday WOD)
Charr-9rds+6 PU RX
ReplyDeleteTricia-6rds+3 PU(green+red,2-up-2-down)
ReplyDeleteJed-5rds+12 2-up-2-down(2-up-2-down)
Chris-5rds+12 PU RX
Stephen-7rds+4 burpees(burpees)
Brandon-8rds+7 PU RX
Sheri-5rds+10 PU(red band)
ReplyDeleteCarl-65#/5rds+2-up-2-down(red band,2-up-2-down)
Jason C.-6rds+4 PU (green band,2-up-2-down)
Mack-5:41 RX "Grace"/124+124=248
Brandye-3rds(green+red,singles)
ReplyDeleteKyle-85#/6rds RX [8ft 3in. long jump]
Kennedy-6rds+4 PP Plyos (blue+purple,singles)
Ryan-6rds+10 PU(blue+purple,TJ)
Scott B.-6rds+1 Inverted Row(TJ,singles)
Tonia B.-35#/8rds(green,TJ)
Hayden-5rds(blue,singles)
Gentry-8rds(blue,TJ)
Allyson-7rds+6 PP Plyos(green,TJ)
Jennifer S.-6rds(blue,TJ)
Hope-35#/3rds+60 single JR(Inverted Row,singles)
Brad-175#x2 Hang Clean/6rds+11 single JR(red+purple,singles)