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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, September 4th, 2013

Micky & Mark!

Fitness:
A. Run 400M repeats, resting as needed:
400M @50%
400M @75%
400M for time
B. 5 rounds for time:
2 Gym length sled pull (135/90)
20 Wall ball shots (20/14lbs)
40 Double unders
Compare to July 31

Health:
A. Run, row or airdyne intervals:
30 sec @85%
90 sec @65%
Repeat 5-7 times
B. 4-5 sets not for time:
1 Gym length sled pull (heavy)
10 Wall ball shots (20/14lbs) OR 5 DB thrusters

Performance:
A. Run 400M repeats, resting as needed:
400M @50%
400M @75%
400M for time
B. 5 rounds for time:
2 Gym length sled pull (135/90)
25 Wall ball shots (20/14lbs)
50 Double unders
Compare to July 31

Coach’s Tips

Sorry for the late post! For Part 1, we are looking to test our 400M run, the first two sets are just for warm-up and pacing purposes.  For Part B, we are repeating a workout we did on July 31st, but this time there is no rest between rounds.

Member of the Month: Cody Sharpe

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