120706 Friday

Strength/Skill Development

Split squat @ 3011; 4-6 x 4. Rest 60s b/w legs.

WOD

AMRAP in 12 minutes:

5 Ring push-ups (Sub regular push-ups if you do not have 20 straight push-ups without peeling!)

10 DB snatch (5/arm)

20 Double unders

Post best DB SS x 6, overall time DB load & any mods.

Reminders:

Hike & Yoga on Park way w/MadoTHIS Sunday. Meet at the gym at 8am (we moved the time to avoid the mid day heat!) More info & sign up sheet on top of cubbies in the gym. Come check it out!

NewCFA class scheduleis in effect. No 8am or noon classes today. Conditioning Foundations class begins Tuesday, July 10th. For more information email ShannaDuvall@Gmail.com

One thought on “120706 Friday

  1. Shanna Post author

    Name Split squat RDS+Reps/DB#
    Bill 20lbs 7+14/30
    Scott 40×4 7+25/35
    Ward 30 6+20/40
    John F. 40 6+20/40
    Denise 20 7/20
    Susie 20 7+10/20
    Frank 20 5/35
    Sojo 40×4 6/60
    Ozzie 40×4 7/30 (60 SU)
    Ben 40×6 10/40
    Dan F. 40×6 10/40
    Tom 40×6 10+20/40
    Eva 25×4 7+20/35
    Katie B. 30 7+15/35
    Seth 30 5+15/35
    Britt 15 8/25
    John K. 25 6+30/30
    MenneM 35 6/40
    Evan 50 7+25/45
    Jana 25 6+4/25
    Golder 30 6+5/25
    Rob 52 9/35
    Peter 35 7/25
    Shilpa 30×5 8+18/20
    Hans 25 9/20
    Diane 15×6 5+4/12
    KK 20×6 6+3/25
    Tina 25×6 7+6/30
    Sarah R. 20×6 8+12/25
    Jess T. 25×6 7+25 (Sub DUs w/airdyne)
    Dale 45×6 5+6/70

    Reply

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