Ari-Beth Marlyne

Hometown:
Unknown
Gym:
Project 9 CrossFit
Gender:
Female
Age:
61
Height:
5' 8"
Weight:
178 lbs

March 9, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
200m Run
3 Rounds
10 KB DL high pulls
5 Burpee
50 Backward Bear Crawl
hip/Shoulder Prep- introduce sleepers stretch

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 360%
Set 2: 370%
Set 3: 3+x80%

WOD
4 Rounds
12 Deadlift (185/155)
9 Box Jump 24/20)
6 Strict Handstand Push Up

RECOVERY
Reverse Hyper 10, 10, 10
Overhead Banded Distraction 2 min each
Results: 7m 52s
Workout scaled
Modifications at: 12 DL @ 85 lbs
9 step ups on 20 in step
6 handstand push ups on box
Cooldown: strength OHP
5 @ 35 lb
5 @ 35 lb
5 @ 35 lb
3 @ 45 lb
3 @ 45 lb
6 @ 50 lb

1 similar workout

Date Name WorkoutDescription Results
03/09/2015 WARMUP
200m Run
3 Rounds
10 KB DL high pulls
5 Burpee
50 Backward Bear Crawl
hip/Shoulder Prep- introduce sleepers stretch

STRENGTH
OHP
Warm-up:
535%
545%
355%
Set 1: 360%
Set 2: 370%
Set 3: 3+x80%

WOD
4 Rounds
12 Deadlift (185/155)
9 Box Jump 24/20)
6 Strict Handstand Push Up

RECOVERY
Reverse Hyper 10, 10, 10
Overhead Banded Distraction 2 min each
 7m 52s
Workout Scaled