Tuesday
Run club, 630pm at Jefferson Playground. Bring a watch! Please sign up on Mindbody. Warm Up: Double Under Flights - 5 minutes timed 5, 10, 15, 20, 25 etc (go as high as possible) Only sets of 5 count. You must complete each set before moving on to the next one. then: 5-7 mins Beginner: 2 sets Max Handstand hold or 3 handstand attempts 5 pushups or Ring Pushups 1 Frog Stand 10-20 sec 15 Box Jumps Advanced: 2 sets 5 HSPU 1 Frog Stand 10-20 sec 15 Box Jumps Strength: Thruster 5-5-5 Start at a weight you have done in a WOD (35, 65, 85, 95, etc) Do sets of 5 increasing the weight until you lose speed. Then do 2 more sets at that weight. WOD: 2 rounds 10 Broad Jumps 100 ft. Walking Lunges 21 KBS (24kg/16kg) 21 Burpees 21 Pull-ups
Marcelle
12/6/2011 01:08:00 am
I won't be at Run Club tonight. I have to volunteer for this Art Exhibit. See y'all next week.
Julie
12/6/2011 09:57:58 am
Is there a theme to the christmas party on Saturday...tacky Christmas? Favorite christmas character costumes? The manger scene?
JG
12/6/2011 11:58:41 pm
I think the theme might be barbells and beer...
mp
12/7/2011 03:05:32 am
Are you proposing we dress up in clothes other than workout clothes? Comments are closed.
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