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Thursday 10312013

30
Oct

Thursday 10312013

Announcements

No normal classes this Saturday due to the WLC starting at 9am.

Margo

Margo

Fitness

A.  3 Sets

5/5 x Kettlebell Cleans

5 x Strict Chin-ups

10 x Hollow Rocks

B.  10 Sets

Row/Ski Erg

30 x Sec Hard

30 x Sec Rest

C.  3 Sets AFAP (Time Permitting)

10 x Push-ups

10 x Russian Swings

15 x Squats

1 Min Rest

Performance/Sport 

A.  3 Sets of Clusters

TNG Power Cleans

6-6-6 w/15 Sec Rest

w/2 Min Rest

B.  10 Sets

Row/Ski Erg

30 x Sec Hard

30 x Sec Rest

C.  3 Sets AFAP (Time Permitting) 

10 x Strict Chin-ups 

10 x Push-ups 

10 x Russian Swings 

10 x Squats 

1 Min Rest 

-Post results under comments  

 

 

7 Responses

  1. Nicole Chovan

    Took it somewhat easy today. Did a 30 minute row, tried to keep under at 2:15 pace. Ended up right around 7,000m. I guess it wasn’t very much of a recovery. It was tough, but I needed it! Then did some work with the Iron Scap thing/mobility.

  2. Crysta P

    Did part of the wod at my other gym…
    Fitness
    B. On treadmill
    C. 5:00 used the heaviest kettlebell I could find which was 25lb

  3. Susan Kian

    Exercise bike at home….not very continuous due to trick or treaters!

    Mobility and a scary movie and a few too many tropical skittles….

  4. Jessi A

    Performance
    A. @ 65# -should’ve gone a little lighter and worked more on form and speed
    B. Row – 1411 meters (forgot to pay attention to calories)
    C. 9:28 – used the green and red band for pull-ups (was using black +red 2 months ago, so making progress!), 1 pood kb