20090828

Saturday the 29th of August, 2009

Starting this week, we are adding an 11am class M-F.

Three rounds, individually timed:
500 meter row
400 meter run
100 double unders

Rest as needed between efforts.
Substitute for double unders is mountain climbers.

Skill work: GHD Sit Ups

6 comments:

PANOS said...

50' Sandbag lunges with ~50lbs
Burpees
21-18-15-12-9-6-3

9:46

Rest 5 min then:

Rock Push Press Ladder off the floor(1min)
11+8

***dont drop on the dome when overhead and dont hit the beak on the way down***

































enjoy the video demo.

2fit2cross said...

i will be back in the gym on monday and i cant wait. i will be crushed after 9 days of eating vacation (nothing that bad) and noly getting in 2 workouts.

DM said...

Row 500
Run 400
100 Double Unders
4:38, 4:42, 4:46

Slim Biscayne said...

Oly lifting seminar with Danny Camargo @ Affliction. About 3 hours of Snatch progressions and 2.5 hours of clean and jerk progressions.

Utterly exhausted.

dibo said...

WOD
6:12, 6:28, 6:00

Yamakoa said...

6:55/7:59/7:30
Subbed Mountain Climbers for DU's last round.