Saturday, January 23, 2016

Free "Trial" workout today at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches!! Feel free to encourage a friend or two to join you!!!
Arm/Leg Swings
2 Rounds of:
250m Run
15 KB Swings (light)
20 Walking Lunges

WOD
Conditioning
Run 1 Mile
21 KB Swings 53/35#
21 Goblet Squats 53/35#
Run 800 Meters
15 Kettlebell Swings
15 Goblet Squats
Run 400 Meters
9 Kettlebell Swings
9 Goblet Squats
Rx+  = 70# / 53

PMOD
Weightlifting

Overhead Squat
3 sets of max reps, Rest as needed
Rx is 135/93# (scale as needed)
Rx+ = 155/108#

post each set

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.