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Tuesday, December 11, 2012


For Time:
40 KB swings 1.5/1.0 pood
20 Pullups
400m run
30 KB Swings
15 Pullups
300m run
20 KB Swings
10 Pullups
200m run

Warm Up:

400 m run / 500 m row /   Hamstring Mobility w/band, shoulder mobility w/band/ 10 x Tuck Jumps/ 10 x Wall balls/ 10 x OHS w/pvc/ 5 x wall climbs/ Spiderman to Squat/ 5 x Baby Elephants 


8 comments:

  1. Greg MDecember 12, 2012 at 7:10 AM

    13:01 as Rx 'd. Torn on both of my hands, son of a....

    ReplyDelete
  2. UnknownDecember 12, 2012 at 9:02 AM

    11:32 Rx'd! Unbroken KBS, first and last set of pull-ups!

    The coaches need to check the run distances. Very little difference between 200 and 300 meter run. I think the result will benefit everyone considering we all think they are a bit too long.

    ReplyDelete
  3. Greg MDecember 12, 2012 at 10:18 AM

    Ok, clearly I need to stop programming in Andy's wheelhouse. He has destroyed me the last two days.

    ReplyDelete
  4. UnknownDecember 12, 2012 at 3:06 PM

    11:26 RX

    ReplyDelete
  5. UnknownDecember 12, 2012 at 6:10 PM

    18:20 Rx

    ReplyDelete
  6. BrendaDecember 12, 2012 at 6:41 PM

    15:59 scaled with a red band for pull ups

    ReplyDelete
  7. UnknownDecember 12, 2012 at 7:35 PM

    16:53 Rx

    ReplyDelete
  8. rossnkellieDecember 12, 2012 at 7:35 PM

    Ross- 16:56 RX

    Kellie- 20:24 RX KBS, scaled pull-ups using the red band

    ReplyDelete