20090713

Tuesday the 14th of July, 2009




We will be meeting at the beach at 73rd Street at 6pm.


There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins.


Bring water, sunscreen, a towel and clothes you don't mind getting wet (a swimsuit). Call Dan for more information (561) 809 - 2858

Notes, tools, articles and ephemera:

4 comments:

Slim Biscayne said...

Health Lifts

Burgener WU
10 squats, 10 pushups for three rounds

Warmup
135x5
225x2
315x1

Then
425x3
430x3
435x3
440x1
445x1
450x1

Then
GHDx6
Weighted strict pullup 10# x1
3 rounds with one minute rest each

Adam said...

Finally got to Friday's workout

5 hspu
10 bench press (45 lb dumbells - all i had)
15 pp (95)
20 ring dips

4 rds plus hspu, bench and 7pp
5 rds at 21:49

dibo said...

back squats 3x5
225,245,275
bicep curls 3x15
teadmill 5k 25:15

DM said...

dude, biceps in the 8-12 range ONLY!!! what are you, training for a bicep endurance challenge?

clean and jerk singles
135, 155, 175, 185 (3 fails on the jerk), 175

Weighted Pull Ups
1.5 pood x3, 2 pood x3


Beach WOD
60 seconds on/30 seconds off x16
sand sprints, lunges, water sprints, burpees, etc. followed by a good salt water soak. beautiful day at the beach.