2. Strength: Overhead Squat, 1RM
3. Stamina: (3-5 rounds)
- 3 Overhead Squats @ 80% of 1RM
- 10 Strict or Weighted Pullups
- Snatch, 3 reps
- Snatch Balance, 6 reps
- Burpee Box Jumps, 9 reps
- Run 400m or Row 1000m
- 100 Leg Levers
- 200 Bicycle Crunches
Monday, November 2, 2009
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10 comments:
Kay C.
1. Row 1000m
2. 40#
3. 35#/Black Band x 4
4. P. SN 35#/35#/12" Step/Row x 2 - 15:20
5. DNC
Courtney C.
1. Row 1000m
2. 55#
3. 45#/Blue x 4
4. 40/40/12"/Row x 2 - 15:08
5. Completed
Davis B.
1. Run 800m
2. 130
3. 105/15 x 3
4. 75/75/24"/Run x 3 - 18:17
5. Completed
Curt N.
1. Run 800m
2. 95
3. 75/15 x 3
4. 65/65/20" x 3 - 18:17
5. Completed
Sally H.
1. 400m Run
2. Bench Press 3x5x25# & 2x5x35#
3. 3x35# Bench & 10 Pullups (Green)
4. P. SN 25/25/12" Step/Row 500m x 2
5. DNC
Rob B.
1. Run 800m
2. 95
3. 75/Blue x 3
4. 40/40/12"/Run x 3 - 20:28
5. 50 & 50/sd.
Justin M.
1. Run 800m
2. 150
3. 120/Strict x 5
4. 75/75/20"/Run x 5 - 25:22
5. 100 Leg Levers/100 Flutter Kicks/100 Situps
Cody M.
1. 800m
2. 95
3. 75/Green x 3
4. 45/45/12"/Run x 3 - 22:30
5. DNC
Eric Y.
1. Run 800m
2. 75
3. 60/10# x 3
4. 25/25/16/Run x 3 - 25:30
5. Completed
Char H.
1. 800m Run
2. 55
3. 45/Blue x 3
4. 25/25/12/Run x 3 - 17:56
5. Completed
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