Friday the 20th of November, 2009

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

There will be only a 5:30 class on Friday Night. This will be an outdoor workout. We will meet at the box and then head to the park. Text Dominic for more information (786) 200 0225

Tuesday
'Eva'
Run 800 meter
70 lb dumbbell swing x30
Kipping pull up x30
5 rounds

Dan-47:35 Rx
Pete-48:38 Rx
Joe-45:49 (60 lb db first round, 40 lb KB after)

Peter ran too far, Kaya's puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there will be some serious PR's. A tough one, will be tougher next time with no outside distractions.

Wednesday
Peter
5-5-5-5-5 back squat
225, 255, 260, 260, 260
Joe
185, 185, 195, 195, 200

Joe
Weighted pulls in sets of four and five with 30 and 40 lbKB
Pete
pistol squat practice

Dan
20 lb. weighted vested
10 push ups
5 chin ups
10 squat jumps
5 burpees
50 yd. bear crawl forward and back

10 rounds as fast as possible.
Only got through nine and forgot to stop the watch before I had to stop. Sweat everywhere.

Rope pull ups 3x5