Friday 2-3-12
Warm Up:
400m Row
2rds
10 Pass Throughs
10 Goodmournings
10 Sit Ups
10 Pull Ups
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Shoulder Press
2-2-2-2
WOD:
AMRAP in 16 minues:
9 Power Snatch (135/95)
7 OH Squat (135/95)
11 Bent Over Row (135/95)
Post Shoulder Press & number of rounds
Petra-65#/6rds+5 PS(41#,20# DB Snatch)
ReplyDeleteMelanie-83#/6rds+3 PS(63#)
Raquel-60#/25:42(10#,16inch BJ)-Thursday WOD
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ReplyDeleteDarin Davis-15:18(3rds,15#,18in. BJ) Thursday WOD
ReplyDeleteDarin Denman-16:24 RX (Thursday WOD)
Tonia B.-4rds+8 BOR (53#)
ReplyDeleteBruce-16:26(15#,15in. BJ) Thursday WOD
Irene-7rds (53#)
Louise-8rds+7 Front Squat (41#)
Andrea-6rds +7 Front Squat (33#)
Lisa J.-6rds+1 Front Squat (45#)
Debby-6rds (45#)
Jed-5rds(95#)
Stephen-4rds RX
Chuck-19:44(10#,13in. BJ) Thursday WOD
Chris-6rds+9 Front Squat (75#)
Jason C-95#/5rds(65#,FS last 2 rds)
ReplyDeleteCarl-115#/4rds+9snatch(75#,FS)