Workout: Saturday 01/07/2017

One of the options for both levels today is a bike/run workout. Please bring your own bikes! The airdyne can also be used, but we only have 4 of them. This workout will take about an hour (more or less). Please be mindful if you are coming to the 9am… come early and be prepared to start right at 9. If anyone would like to do this earlier, Teshina will be in the gym at 7am.

Level 1

Choose one of the following workouts:

3 Rounds
3 Mile Bike Ride
1 Mile Run

Post time.

OR

6 Rounds
200M Run
25 Wall Ball 20#@10’/14#@9′
+
4 Rounds
250M Row
25 Push Ups (W=15)

Post time.

Level 2

With a Running Clock:
7 Minute Time Cap
“Isabel”
30 Snatches 135/95# (Power)
Rest 3 Minutes (From where you finished)
7 Minute Time Cap
“Grace”
30 Clean and Jerks 135/95# (Power)
Rest 3 Minutes (From where you finished)
50 Calorie Row
50 Toes to Bar

Post times for each.

2 comments

  • Teshina DeBoer 7 Jan ’17

    8am
    Bike/Run
    Milly 66:35
    Warren 66:12
    Cami 82:22
    Barbara 68:03
    Susan 91:30
    Tiffany (some…)
    Rob 73:29
    L1
    Pat 35:36 Assault Bike
    Lisa 32:28 Rx (28 push-ups)
    Dylan 27:00
    Lauren W. 28:21 Rx
    Sloane 23:10 Rx
    Maddie 23:56 Rx
    Trapp 34:34 Rx
    L2
    Jake 6:18/3:41/7:59 Rx All
    Jimmy 4:58/6:08/11:35 Rx All

    Reply
  • Teshina DeBoer 7 Jan ’17

    9am
    Bike/Run
    Terry 66:37 Row
    Carrie 73:34
    Tasha 58:18 Assault Bike
    Nico 89:00
    L1
    Kennedy 27:37
    Ashleigh 28:41
    Ray 52:15 Rx
    L2
    Sami 30 cal Assault Bike/3:59 55#/10:02Rx
    Tina 4:15 55#/5:54 55#/10:00Rx
    Sean 3:31 PR/3:20/6:35 Rx All
    Tim R. 24 reps 115#/5:31 115#/10:04 Rx
    Drew 4:42 PR/4:18 PR/9:01 Rx All
    Anthony F. (was here…)
    Jeff W. 5:58/3:47 PR/7:22 Rx All
    Cat 4:15 55#/4:32 55#/14:32

    Reply

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