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Monday, October 15, 2012

Posted by Mandee on October 14, 2012   |   5 Comments

 

Warm up:

400m run

2 rounds

5 ring rows

5 squats

5 push ups

bear crawl wall to wall

 

WOD:

A. 500m row

15 burpees

10 T2B

5 pull ups

rest 3 minutes

Repeat 2 more times for a total of 3 rounds. Go as fast as possible on each round

 

B. 2 alternating rounds of:

10 evil wheels

20 butterfly ab-mat sit ups

 

Powerlifting:

A. shoulder press 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes between

B. front squat 1×3 @65%, 1×3 @75%, 1 x max reps @80%, rest 3minutes between

C1. 3×10 Russian step ups, rest 30seconds

C2. 3×10 weighted sit ups, rest 30seconds

5 responses to “Monday, October 15, 2012”

  1. Mandee says:

    Nick! Clair! Fleming! JOE! Looking good everyone 🙂

  2. Tracey says:

    Power!!!! Be there or be square. Bahhhhh

    Seriously though please bring your Oly shoes if you own a pair.

  3. Josh Kennedy says:

    A1 3:53
    A2 4:01
    A3 4:20
    Evil wheels suck

    Nicely programmed DB!

  4. Kerri says:

    4:28, 4:23, 4:37
    Gasser!

  5. Mac says:

    3:16, 3:27, 3:33