Warm-up:
400 Meter run
3 Rounds:
2 High Tuck Jumps
4 Push ups
6 Air squats
Workout:
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″). Post rounds completed to comments.
Bryant, Tracy, and Marisa!!!!!!!!!!
3 of my favorite people!!!! Yay!!!
VOD:
Oh, taste and see that the Lord is good! Blessed is the man who takes refuge in Him! Psalm 34:8
Bryant has that, “Did I leave the iron on?” look on his face.
Marriott Sydney Harbour has a great gym
10 man makers w/ db row @ 10kg dbs
50 situps
8 mm
40 su
6 mm
30 su
4 mm
20 su
2 mm
10 su
=13:06 I forgot how bad man makers suck
Then
2k row = 8:15 – I was gassed from the man makers.
Scott Rauer and I ran 3 miles…. Not for time but for fun! On the Cumberland river path. Great day!
Rx’d
8 + 10