Warm-up:
10 Minute of agility and ladder drills
3 rounds:
5 PVC Pass throughs
5 PVC Overhead squats
Workout:
A. Run – 1 mile for time.
Rest 15 Minutes
B. In honor of “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Keegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age 12), Jack Marks7:23 (45lbs, age 12).
Post time to comments.
Compare to 080725.
Reminder: This Saturday at 11:00 we will be conducting the first CFHSV Black Shirt Club Test! Afterwards will be a barbeque and get together for all members of CFHSV. If you plan on attending either, please sign up ASAP!
James!!! Look at that perfect form! You’re making it look easy!!!
Looking good James!!!
Yeah, that’s how James likes to rest between sets at power lifting. That is when he’s not handstand walking to the water fountain and back. 🙂
james!! looking good, brutha!!
James is my homeboy!
VOD:
Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; James 1:19
Did a good one today that I thought I would share with you guys.
3 TnG Power Cleans @225#
Every minute on the minute for 15 Minutes
Rest 15 Minutes
10 Sets @ moderate/high aerobic effort
10 Kettlebell swings, 24 kilograms
15 Air squats
200 Meter run
Rest 1 Minute b/t sets
Rest 15 Minutes
Death by muscle ups w/20# vest
1 the first minute, 2 the second, 3 the third….Continue until you fail. Once you fail, strip the vest, rest 1 minute and work your way back down the ladder.
Kinda fun just coming in and making stuff up on the fly. Don’t think, just do.
And then collapse and weep on the floor. 🙂