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Tuesday April 17, 2012

First Rib Love

http://www.youtube.com/watch?v=SXEfTDnkAcc&feature=email 

Aerobic Interval Session:

4 Rounds for Reps/Calories

(You have 10 seconds to get to next station)

  • 1 Minute of “Battling Ropes” or Burpees
  • 1 Minute of DU’s OR Box Jumps (No singles)
  • 1 Minute of Row/Air Dyne
  • 1 Minute of Wall Balls 20#/14# 
  • 1 Minute of Sledge Hammer low swings or 10#/8# 

Rest 2 minutes after each Round

Other substitutes

1 minute of Squat Jumps

1 Minute of Ball Slams

1 Minute of KB Snatch (from the deck) 45#/35#

________________________________________________________________________________________________________________________________________________
0500
Jennifer H. 162/105/109/126
Meghan 80/90/70/80
J.D. 122 (Rope) 102/105/106
Birgit 62/112 (Rope) 74/68
Cory 84/83/107 (Rope)/82
John C. —–/—-/—-/—-
Michelle R. —-/75/74/76
Valerie 5/95/100/125 (Rope)
Jason—-/—-/96/92
Carrie —-/—-/—-/—-
Paula 92/88/127 (Rope) 98
Ed 115/163 (Rope)/113/118
Galo 165 (Rope)/110/112/179 (Rope)
Anne B. 91/108/110/113
Christina —-/98/118 (rope)/102
Adam 115/115/127/106
Tony 125/120/130/135
Danielle 93/114/113/103
Vic 160 (Rope)/85/102/117
Cindy 95/109/121 (Rope), 106
Liz —-/—-/—-/—-
________________________________________________________________________________________________________________________________________________
0600
Jason 133 (Rope)/90/120/90
Bill 89 (Box) /103 /106/96
Tom 91/125 (Rope)/78/110 (Rope)
Heather 127/120/160/130
Waz 200/167/155/151
Travis 140/190 (Rope)/150/175 (Rope)
Jen
Allison 77/62/82/83
Javier 115/166 (Rope)/163 (Rope)/ 150 (Rope)
Jeremy 133/117/123/—
Larry—-/—-/—-/—-
Laura —-/—-/—-/—-
Connie 150 (Rope)/126/133/138/
Jenn J. 98/98/103/100
Scott 107/128 (Rope)/ 111/126 (Rope)
————————————————————————————————————————————————————————————————————————————–
500 PM
Jo Dee   120/90/134/86
Nancy   93/165/85/156
Ijaesin   145/175/98/168
Sean   188/147/198/129
Sharon   124/90/138/66
Julie S   90/137/80/140
Joyce   40/70/50/50
Julie D   101/80/107/81
Nicolle   158/160/152/158
Angelica   115/123/107/106
—————————————————————————————————————————————————————————————————————————————
600 PM
Wendy   97/147/99/165
Ann Marie   138/101/150/101
Jason   148/127/140/115
Deb   125/116/107/105
Andy A   90/80/880/80
Pilar   95/140/92/145
Jeff   100/134/95/115
Tayler   190/164/202/150
Andy   115/114/116/112

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