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Friday, 11-8-2013

7
Nov

Friday, 11-8-2013

Workout of the Day
After warm-up, three attempts at your best overhead complex:
3 Push Press + 1 Push Jerk + 1 Split Jerk
 
Then
 
Conditioning:
 
Part 1
In groups of three:
Four Rounds of 60sec efforts on Air Dyne for max Calories
*Alternating with two others so you will have ~2min rest between sets
*Record your number of Calories for all four sets combined
 
Then immediately into:
 
Part 2
In the same groups of three:
Four Rounds of 300m sprints
*Alternating same as above for rest
*Record your total time for all four sets with a stop watch
*High fives are mandatory for the next person to start their run (duhhhh)
 
 
When there’s more than 9 people in a class then we can alternate Part 1 & 2
 
Post your scores to the Whiteboard.
 
Wednesday’s 5:30am Thrilla Crew for “Cindy” and “Mary”

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