Class schedule for this week is:
Monday classes normal; Tuesday classes are 0900 and 1200 only; Wednesday gym closed; Thursday-Saturday classes normal
General Warm-up:
Bike 2:00
10 Spiders
10 Push-ups
Row 2:00
10 Sit-ups
10 Squats
Ski 2:00
10 Ring rows
10 SP w/T’s
Run 300m
Endurance:
Run 200m
Rest 1:00
Run 400m
Rest 2:00
Run 600m
Rest 3:00
Run 600m
Rest 2:00
Run 400m
Rest 1:00
Run 200m
For total sprint time
(Sprint time = total time – 9:00 of rest)
Specific warm-up:
10 PVC passovers
10 PVC OHS
5 OHS @ (25%)
5 Pull-ups
4 OHS @ (50%)
4 Pull-ups
3 OHS @ (65%)
3 Pull-ups
2 OHS (75%)
Strength & Skill:
For quality:
3 Overhead squats (75% 1RM)
5 Strict pull-ups
7 rounds
Mobility:
Quad smash
Reclined spinal twist
Twisted cross
Post results and experiences to comments
CFE: 10:54 total sprint time
(Note: I changed the board to read 2 600m runs. You’re welcome noon class. Have an extra Christmas cookie! Haha!)
SWOD: 93# (69%). Felt awesome to get back under some weight! Did all strict PLU unbroken.
Loved this strength work. Turning the clock off is nice sometimes!
What a fun noon class!
Endurance 12:21
S/S 93# (~77%) and all strict PLU Rx
Endurance – 12:42
Strength – 125# only had time for 6 rounds
Endurance 12:41
Strength 103# – did some banded pull ups and then ring rows because of my rip. 6 rounds.
13:44
That 600m back to back was nasty.
Did some heavy OHS because they felt good
Got to 81% for 3 good reps. I felt strong. The legs felt good. Focused on pushing through the ground and recruiting my glutes.
93# is my 81%