Warm up :
400 m run
tabata of Burpees and jumping jack
Workout :
1. Tire flips
2. Toes to bar
3. Sled pulls
4 sit ups with feet planted and ball toss
5. Max meters of lunges holding plate 45/25
6 . Power cleans. 95/65
6 stations 4 mins per station 1 min rest between
9.22.12
400 m run
tabata of Burpees and jumping jack
Workout :
1. Tire flips
2. Toes to bar
3. Sled pulls
4 sit ups with feet planted and ball toss
5. Max meters of lunges holding plate 45/25
6 . Power cleans. 95/65
6 stations 4 mins per station 1 min rest between
9.21.12
Work on progression of muscle up / ring and bar
10 bar muscle ups ( sub 10 pull ups or ring rows ,10 dips )
30 push ups
30 sit ups
4 rft
Parents night out was a a great time! We hope the kids had fun.. and the parents too!
9.20.12
Shoulder Press 10-5-5-5
400 m run for Time
x3 ( rest 2 mins between runs )