HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, March 24, 2011

Lise's Baby Bump a.k.a Baby William at T minus 1 day

Wednesday & Saturday competitors – recovery/skill
Row 15 minutes @ Zone 1
+
A. Muscle-up – 1-3 reps/minute for 10 minutes
or
A1. Chin-up 3-5 reps @ 30X0 x 4 sets; 120s rest
A2. Ring Dip 3-5 reps @ 30X0 x 4 sets; 120s rest
+
Row 15 minutes @ Zone 1

Workout of the Day
A1. DB Bench Press 10-12 reps @ 3010; rest 10s
A2. Farmer’s Walk 45 seconds; rest 90s
3 sets

B1. Ring Row 10-12 reps @ 2010; rest 10s
B2. Back Squat 10-12 reps @ 2010; rest 90s
3 sets
+
AMRAP in 7:00:
6 pushups
9 situps
12 squats
+
C1. DB External Rotation 10-12 reps @ 3010; rest 10s b/t arms; rest 30s
C2. Hollow Rock 30s; rest 30s
3 sets

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