Ari-Beth Marlyne

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

April 13, 2015

Performed at: Project 9 CrossFit
Description: WARMUP
500m Row
3 Rounds
5 Pullups
50 Long Jumps
5 Slam Balls
Hip Prep/Shoulder Prep- PVC pass throughs

STRENGTH
OHP
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

WOD
AMRAP in 9 Minutes

9 Box Jumps (30/24)
12 Ring Dips
15 KB Swings (55/35)

RECOVERY
Superman 10, 10, 10
Banded Hamstring Stretch 2 min each
Results: 4 rounds 33 reps
Workout scaled
Modifications at: 9 - jump ups on 45+15 lb weights
12 - dips between steps
15 - kb swings with 8 kg kb
Warmup: STRENGTH: 5@30 lbs; 5@35 lbs; 5@40 lbs; 5@45 lbs; 5@50 lbs; 3@55 lbs

1 similar workout

Date Name WorkoutDescription Results
04/13/2015 WARMUP
500m Row
3 Rounds
5 Pullups
50 Long Jumps
5 Slam Balls
Hip Prep/Shoulder Prep- PVC pass throughs

STRENGTH
OHP
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

WOD
AMRAP in 9 Minutes

9 Box Jumps (30/24)
12 Ring Dips
15 KB Swings (55/35)

RECOVERY
Superman 10, 10, 10
Banded Hamstring Stretch 2 min each		 4 rounds 33 reps
Workout Scaled