With an Olympic bar (45#) athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE is back from each of the 400M runs. The total time for the team concludes when each person is back from the run.
Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M
OR
With PVC the athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE has returned from each of the 400M runs. The total time for the team concludes when each person is back from the run.
Run 400M
Back Squat X 25
Front Squat X 25
Over Head Squat X 25
Run 400M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400M
Hang Power Clean X 50
Hang Power Snatch X 50
Run 400M
Coaches
notes:
Quote:
Team size will be selected by
the coach depending on the amount of athletes in the class.
Quote:
"If we all did the things we are capable of doing, we would literally astound ourselves."
- Thomas Alva Edison
8 comments:
If you want to be entertained tommrow, park a chair outside the doors and watch people as they run outside for that second run. I distinctly remember this workout.
6am
Peter/King 18:40
Gina/Zelda 33:46
Tracy O/Kim G 23:16
Team Vlad 27:17
Ryan/Jackie/Lizzie/Dave 42:49
Fugo/Kara/Christ 47:53
Susan/Jill/Fran 49:45
Diane/Nick/Rich 42:46
12Noon
Audrey/Pam/Gavin- 50:50
Team FTS 48:06
Dave and Paul were bad DJ's. :-(
5:30
Jason/Aimee/Jules 32:19 Rx
Tim H 45/15/Jason I Rx/Alona Rx 42:10
Shawna 15/Joy 15/Adrien 45 41:40
6:30
Jeff B/Johnny/Matt B 32:32 Rx
Brutal WOD tonight! It was awesome to have the Bosses in class tonight! Also, Thanks to Jules for dropping in!
I totally enjoyed this workout today even though it was brutal. Kept the heart rate up and had to mind the pace. And yay for being able to run again :)
Trav/Regi: 36:32 (R scale)
Roman/Joe: 38:14 (J scale)
Ryan/Keith: 30:56 (rx)
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