Monday, May 16, 2011
Swing or Swim
Warm up: 4 x5: pvc pass thrus, pvc front sq, 1 arm swings (5 ea) 30#/20#
Skill/focus: Front Squat
2-3 sets to build load
Workout:
Front squat 3. 3. 3. 3. 3
and then. . .
Complete 30 swings in 1 min 55#/35#
rest 1 min
5 rds
100 m row penalty every rd you fail to complete 30 swings
Swing or Swim
Warm up: 4 x5: pvc pass thrus, pvc front sq, 1 arm swings (5 ea) 30#/20#
Skill/focus: Front Squat
2-3 sets to build load
Workout:
Front squat 3. 3. 3. 3. 3
and then. . .
Complete 30 swings in 1 min 55#/35#
rest 1 min
5 rds
100 m row penalty every rd you fail to complete 30 swings
Image
After Photos and Weigh Ins will be taken at the following times. . .
Mon: 6:30 pm- 7:00 pm
Tues: 6:30 am - 10:00 am
Wed: 6:30 am - 10:00 am
4:00 pm - 5:30 pm
Thurs: 6:30 am - 10:00 am
6:00 - 6:30 pm
If you have not yet RSVP'd for the Challenge Celebration this Sun. May 22 please do so. Along with how many people, what you are bringing and we will be wodding.
Shout Outs: Kim S did not only beat her 5 mile time from last year she spanked it. 59:55 in 2010, 53:53 in 2011. And all that from the girl that "hates to run". SHE BEAST!! Shaina beat her time by 2 minutes. Summer never ran 5 miles in her life and finished right at 50. Sandy PR'd with a time of 49 and change. And these are only the reports I have had thus far. Great job everyone!!