Shandra’s Bday Workout
CQ
21-15-9
Box Jumps (20/24)-focus on landing with a neutral lumbar spine…or how you would catch the bar in a power clean
Romanian Deadlift (95/135)
Bicycles (prison rules)
200 M Run between each round
Nutritional Challenge WOD 2
100 KB Swings for Time (16/24)-Bring hand protection if needed
Warm Up:
600 M Run
Stretch
3 Rounds for quality
10 Hip Circles (5 each direction)
5 Box Jumps
10 Single Leg Squat Pattern (back and forward only, 5 each leg)
5 Deadlift-start light and work up to workout weight
10 Bicycles
Times:
Trevor 9:25 (135)
Andy 12:49 (65)
Karen 13:57 (60)
Christy 13:30 (45)
Mayra 13:28 (65)
Hope 10:32 (65)
Jessi 14:07 (95)
CQ 13:45 (95)
Shannon 10:24 (85)
Guru 11:44 (135)
Juarez 10:44 (115)
Roberto 9:57 (135)
Scotland 10:32 (mod)
Utah 9:21 (135)
Chiri 9:28 (95)
Cristy+1 8:44 (mod)
Stacey 13:47
Ru 18:25
Sean 10:11
Jim 16:57
Des 9:41
Abby 10:05
Jason 13:28 (mod)
Anthony 8:39
Jessica 14:05
Challenge WOD:
Hunter 5:50
Anthony 4:38
Chris 4;48
Abby 4:20
Han 6:48 (mod)
Yess 8:56
Mondays:
Han 16:53
Hunter 15:14
Challenge #4:
Otter 4:26
D 5:14
Tuesdays:
Bo
Abby
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