ALL for TIME:
3 Rounds of:
75 Double Unders
7 Bar Muscle Ups
*rest 5 minutes*
3 Rounds of:
100 Feet of Handstand Walk
7 Paralette Shoot Throughs
Endurance Note:
This week CF Endurance running workout will meet just inside Valley Forge Park at the Yellow Springs Road Trail parking lot. Bathrooms/water ARE available in this parking lot, and it is across from the Mount MISERY Trailhead. We are doing some hill work, up Mt Misery with short intervals. You can use either 410 Yellow Springs Road or the Trailhead name. Be there at 6pm sharp or find the group at the Mt Misery trailhead just across the parking lot entrance.
*****As another note for next week July 18th*****
... if anyone wants to see where they are at for a TIMED MILE on the track, we will be at Conestoga High school to do this. You may look up the address on your own and plan for that 1 mile test as the workout, with some short intervals after a full recovery period. After the track workout if the interest is there let's aim for "recovery drinks" at the City Works in the KOP Town Center as we have been planning to schedule this after a hard workout. All are welcome. -Coach Pappas
Quote:
"Complacency is the forerunner of mediocrity. You can never work too hard on attitudes, effort and technique."
- Don Meyer
4 comments:
6am
Manny 29:51 scale
Jeff G 26:00 scale
Jeremy 25:17 scale 2x strict pull-ups
Kevin B 28:30 3bmu/4jmu
King 23:16 scale
Manisha 23:24 scale
Ellie P 24:25 jmu
Jamie S 21:03 14c2b 7wallwalks
7am
Mike P 27:22 scaled
Christine R 30:42 scaled
Anna C 25:16 scaled
830
Aimee 21:43 rx
Jenna 25:50 (3bmu/ 25' hswa)
Joe s 23:55 (50' hs)
Lucas 26:30 (c2b, 2 rds part 2)
Steph V 23:40 sc
930
Jackie 25:49 (band 5/3/3, 50 du, 5 pass thrus, kick ups)
Julie R 26:02 (band 5/3/3. hswa, 5 pass thrus)
Anthony D 27:43 (jbmu, wall walk, 5 pass thrus, :90 dua)
Express
Mary H 26:30 (40 du, jmu, 50' hs, 5 shoot thrus)
Sean S 24:26 rx
Remer 22:22 rx
Kevin H 21:13 (RX+ 7 walk ups)
Tim H 23:15 sc
Cherie 25:00 (3jmu, dua, db press 20#)
Bridget 24:32 (4 bmu, wall walk in)
Pete 22:30 sc
Steph C 25:06 sc
Carl B 34:04 rx
Masters
3 rds
:90 dua or du
5 JBMU
rest 5 min
3 rds
100' bear crawl
5 par shoot thru
Mom 19:11
Terry 19:06
Jill H 17:38
Anne B 17:54
Pam 17:50
430
Ina 22:10 (50 du, Jmu, 50’)
Natalie 27:13 (banded mu, ww)
Tunde 24:00 sc
Mike m 29:30 extra masters scaled
Micah 30:35 rx
Karen m 30:00 sc
Tommy 30:16 (:90 dua, mua)
Keith 29:10 rx
530
Josh mc 20:58 (50’/ rd)
Braden 20:01 (50’/ rd)
Randy 24:03 (50’/ rd)
Andrew m 23:41 (250’ total)
Colin 18:24 rx
Todd l dnf =)
Roberto 22:35 (50 du, wall walk)
Colleen 25:00 (5 band mu, 10 ww)
Josh s 23:00 sc
630
Bhargav 26:30 (:90 dua, pua, ww)
Jeff p 20:42 rx
Brian s 23:30 sc
Cory w 20:44 (:90, 2 strict mu/ 5 strict pu, 50’ hswa)
Matt w 25:45 sc
Subhan 28:09 (50’ hswa)
Amanda k 22:51 (50 du, pu, ww)
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