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Monday March 19, 2012

And WHAT was your excuse for not getting to the gym?

 

 

 

Shoulder Mobility Part 3

http://www.mobilitywod.com/2012/02/wod-shoulder-33-internal-rotation-and-function.html

Heavy Lower

A)Front Squat @ 20×0;  5@55%, 5@63%, 5@70%, 5@77%, 5@85% 1 RM  Rest 2-3 B/t sets 

B) Barbell back Lunge @ 21X1 8-10 per leg x 3 sets (increase load each round) Rest 2 Between

Movement Prep For:

7 Rounds for time:

  • 10 KBS 55#/35# (2 Pood for Big Boys and 55# for Big Girls)
  • 7 HSPU’s (Sub Push Press 75% 1 RM)
_______________________________________________________________________________________________________________________________________________
Name/ 5 RM /METCON Time
Lance 155 #/ 8:29
Nick 215#/9:36 Rx
Adam 175#/ 9:29 Rx
Liz 95#/ 9:15
Lisha 80#/ 9:14
Tony 9:37 Rx
Heather 115#/ 8:29
Laura 105#/12:20 Rx
Galo 145#/ 9:36
Jesse 155#/ 9:40
Sara 90#/ 6:50 Mod
Lisa P. 8:38
John 155#/ 9:38
Paula 9:34
Danielle 105#/ 9:07
Jen H. 115#/ 11:00
Michael H. 135#/ 7:51 Mod
Jason 12:28
Connie 95#/ 9:14 rx
Waz 215#/ 8:21 Mod
Reno 215#/ 9:13 Rx
Keith 155#/ 9:21
Ryan 155#/ 9:31
Andy 145#/ 9:16 mod
Travis 245# x 3/ 9:16 2 pood
Katie 95#/ 8:53
Jenn J. 95#/ 8:57
Scott 175# / 10:09
Laura M. 115#/ 10:54
Jeremy 175# / 10:06
Tom 125#/ 10:20
Colleen 55#/ 10:19
Bill T. 145#/ 10:37
Dimetry 135#/ 12;08
Andi 125#/ 8:05
Katie G. 75#/ 9:20
Julie S. 75#/ 9:25
Zac 1353/ 10:17
Dave 205#/
Cynthia
gina 75#/ 9:13
Julie D. 45#/ 10:40
Kim 953/ 8:43
Nancy 70#/ 9:03
Cherstin 90#/ 11:28
Reda 13:02
Yaisa 55#/ 12:32
Steve L. 165# / 11:11
Melissa
Jill R. 10:21
Lynn M. 75#/ 9:28
Tara 95#/ 10:45
Tracy 85#/ 11:52
1700
iJaesin 205#/ 9:45
Jolene 105#x2/ 8:49
Josh 175#/ 9:45
Gregg 175#/ 8:40
Erica 105#/ 8:20
Tara 75#/ 8:50
Terry 175#/ 8:30
Laurie 85#/ 8:11
1800
Jennifer 35#x8/ 9:48
Kyle 115#/ 9:45
Jenna 75#/ 10:37
Pilar 70#/ 9:00
_________________________________________________________________________________________________________________________________________________________________

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