130816 Friday

Chris & Emily demo the partner yoga “GHD sit-up” in last night’s partner yoga class.

Warm-up

AMRAC in 10 minutes w/6-10:

BTNP

Wide-grip Pull-up

Wall Ball

KB High-pull

NTE 3 Rounds.

Strength/Skill Development

A. Thruster: 10 minutes to build to a tough double

B. DB Walking lunge x 16-20 steps. Rest 1 minute x 3.

WOD

Complete 4 rounds of:

200m run

10 box jumps (24/20″)

Note your time and rest exactly 1 minute rest (only rest after you complete the 4th round)

Then, 4 rounds of:

10 box jumps (24/20″)

200m run  

For time.

Subtract 1 minute from the overall time.

Post Thruster x 2, WL x 20 & overall time (minus 1 minute).

This workout was last completed on 130406.

One thought on “130816 Friday

  1. Shanna Post author

    Name Thruster x 2/WLx20/Time
    Amy N. 75/BW/1407
    Frank 150/30/1143
    John F. 185/35/1057
    Denise 95/30/1417
    Susie 95/25/1256
    Holly M. 65/15/1101
    James B. 125/20/1130
    John 125/25/1240
    Eva – - 1206
    Caleb 175/40/1130
    Rustan 155/35/910
    Tom 175/35/1026
    MenneM 145/40/1239
    Ginna 100!!/30/910
    Mauricio 185/45/1100
    Jason 125/35/1217
    Jen 82/20/1400
    Patridck 125/25/1227
    NP 145/35/1127
    Robert 155PR 30/947
    Rick F. 95/30/1320
    Julie 85/25/1347
    Karen 90/30/1320
    Sarah MCK 100/25/1247
    Amber 115/30/951
    Kate 165/40/903
    Chapman 205/55/1059
    Carter 70/25/1315
    Rebecca 62/20/1149

    Reply

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