1.) 800m and a Mile
Every 4 minutes for 5 rounds 800m Run
note: just manage to keep within the time constraints
Rest 2 minutes
1 mile Run time
*2.) 21-15-9
Assault Bike
Burpee Box Over 24/20″
note: puke on your shoes fast. Hands and feet touch box
*3.) 3-3-3-3-3 Snatch from blocks @ High Hang
note: start at approx 60% and keep adding load each round working up to heavy but pretty
*4.) 10 minute EMOM
2 Front Squat 315/225lb
10 Push Ups
Note: racks are ok
*5.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.
Every 4 minutes for 5 rounds 800m Run
note: just manage to keep within the time constraints
Rest 2 minutes
1 mile Run time
*2.) 21-15-9
Assault Bike
Burpee Box Over 24/20″
note: puke on your shoes fast. Hands and feet touch box
*3.) 3-3-3-3-3 Snatch from blocks @ High Hang
note: start at approx 60% and keep adding load each round working up to heavy but pretty
*4.) 10 minute EMOM
2 Front Squat 315/225lb
10 Push Ups
Note: racks are ok
*5.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.
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Amanda Zeamer
Stuff
Snatches 55-75#, 10min emom at 105# and sit ups instead of push ups, accessory work, mobility, metcon and one mile run with my sister
8
0
Betsy Soletski
I ran a lot around the neighborhood
.9mi in 8:23. Guessed distance a little wrong
1
0
Grant Soletski
2 rds 800@4 min 2 rds over 1 rd approx 600m 5th round all good 800m mile 7:50
That was a good welcome back after a week off. Did it with bets in the neighborhood so we could go to bay beach. See you tomorrow CFGB.
4
0
Jamie Kemen
Run around Lake Leone
10 min. Pace, slow but 2 miles without stopping. #feelingproudandembarrassed
10
1
That is what I am planning to do...minus the lake!
Laura VanderKelen
All 800s done, miraculously with some rest... 7:57 mile
Mobility rest of class
4
0
Lauren Kalil
7:49 mile
800/800/600/600/800... EC tabata abs, snatches up to 90#, EMOM at 155#, handstand walks and kipping pull ups (got 4 in a row, WOO!)
10
0
Marcie Kyllonen
airdyne 3:30 per rd/10 min for mile, 31:30 overall
9:03 airdyne cals/prego burpee + step up for burpee box overs
8
0
Pauly VanderKelen
All 800s complete with 50-30 seconds of rest each round. 6:38 mile
*3.) High hang UB triples, did not use blocks - 95,115,125,135,145# Light technique work because my calves were very tight and my lower quads by my kneecaps were very sore from over stretching. / *2.) Complete in 6:51 with Fonti / ME double overhand bar hang @ 1:45 for a 25 second PR!
0
0
Shawn Robinson
Sub 3:00 on all 5x800m/row. 6:30 mile/row and sub 7min on 21-15-9 row/cal burpees @ YMCA and the 👀👀👀👀 I got.... I don't come here to walk around for hours with my tight shirt
3
0
Theresa Rosenquist
7:10/2.1 mi on Airdyne
1×800(C2 - 3:43)->4×1mi Airdyne - (3::30avg); Shoulder & Hip MOBility & rehab HW.
6
1
👊👊👊