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Saturday 11/12

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Saturday 11/12/16

Open Gym tomorrow, Sunday 11/13

Endurance 8:30

The first part of the day is 1.5 mile run,  broken down by half mile loops. Use Mercerdale park if you want to have a pretty good quarter mile loop with no street crossings.
There is no rest between each of the three half miles. Each of the three rounds the work/rest time will change. Use a watch or stopwatch to track the time.
Rest as needed between Part 1, 2 and 3.

Part 1a:
800m Run
20 seconds slow
10 Seconds max effort

Part 1b
(no rest after P1)
800m Run
20 second run slow
15 second max effort.

Part 1c
(no rest after P2)
20 second slow run
20 second max effort

Part 2
Tabata 
Rowing for calories

Part 3
3x
15/12 cal bike
Rest 1:1

Stuck-it-Up Saturday 9:30

WOD Courtesy CF Linchpin 

9-15-21 reps for time of:
Overhead Squats 95/65#
Chest-to-bar Pull-ups

4 Rounds for time of:
400m run
20 Wallball Shots 20/14#
10 Deadlifts 225/155 #

AMRAP 7 minutes of:
3 Bar Muscle-ups
5 Handstand Push-ups
7 Toes-to-bar

*Rest 5 minutes between workouts.