Monday 10-23-17

ANNOUNCEMENT

NO YOGA TODAY SORRY TO DISAPPOINT SOME OF YOU HOPEFULLY NEXT MONDAY.

also….  SATURDAY

GRACE WILL BE THIS SAT MORNING AT 9 am we will run it in Heats please come to workout or support those who will be.

AND….

SATURDAY EVENING TRUNK OR TREAT WITH A SPOOKTACKULAR NIGHT TO FOLLOW COME JOIN AND FEEL FREE TO COME AND HELP SET UP OR GET READY FOR THE EVENT.

WARM UP
400 m run
3X
Leg swings Forward/backward
Lateral Leg swing
SHPT
OH Duck Walk w/Pvc
Spider-Man push up
Walking Lunge

 

STRENGTH

2-3 sec pausing Back Squats
5 X 3 Reps @77 % 5-10 # increase from last week.

 

WOD FOR TIME
400 m run
60 Sit ups
30 OHS 115/75
15 -Defecit HSPU(2×45’s men- 1x 45’s women)
400 m run

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s