Wednesday 2-8-12
Warm Up:
400m Run
2rds
10 Pass Throughs
10 OH Squat
10 Back Extension
2 Rope Climb
then
4 Spiderman Lunges
Pretzel Stretch
Strength:
Deadlift
1-1-1-1
then
Bridge Hamstring
8-8-8
WOD:
AMRAP in 15 minutes:
24 Double Unders
12 Medball Get Ups (20/14) into Box Jumps (24/18)
12 Burpees
Post Deadlift and number of reps
Irene-105# FS/4rds+72 JR (singles)
ReplyDeleteDebby-83# FS/3rds(10# plate,16in. BJ)
Louise-88# FS/4rds+2 burpees(singles,16in.BJ)
Lisa J.-93# FS/4rds+20 JR(singles,10# plate)
Tonia B.-93# FS/4rds+24 (step ups w/10#,singles)
Sherri-53# FS/2rds+8 MB(5# MB,13in. BJ,singles)
Jennifer S.-5rds(10# plate,singles)
Bruce-175#/4rds(MB jumps only,13in. BJ,singles)
Stacey-4rds(10 push ups,12in. BJ,singles)
Petra-185#/3rds+12 MB(singles)
Liza-175#/3rds+8 MB(1rs of singles,2rds of 16in. BJ,singles)
Roxanne-123#/3rds+8 MB (singles,8 in. BJ)
Vickie-123#/3rds+12 MB (singles,8 in. BJ)
Jason P-385#/3+4BJ(singles)
ReplyDeleteJason C-205#/3+6BJ(singles)
Carl-300#/3Rds+10BJ(singles)
Brandon-4+11burpess RX
Jameen-3Rds+1BJ(singles)
Kennedy-3Rds+2BJ(singles,10#)
Charr-4rds+10 MB Get Up RX
ReplyDelete