Aug 11, 2016

Friday 16.08.12

*** 1600 Class - Location moved to Gruber Gym ***

- 600m Row
- 3x10 Air Squats
- 3x10 Push-ups
- 10 Samson Stretch (hold 15-30 secs each side)
- 20 Walking Lunges (10 each leg)

“Three the Hard Way”

For Time:
- 300 Wall ball (20/14 lb ball, 10’\8’ target)
- 300 Burpees
- 300 Double unders
*Three partners perform three exercises where only one person works at a time until all reps are complete.  Do the movements in any order you wish.  Each person must perform at least 25% (75 reps) of the work for each exercise.

- Pigeon Stretch
- Couch Stretch
- Toe Touches (seated and standing)
- Thread The Needle (begin pose on all fours, thread/reach right arm underneath and across body, allowing right shoulder and temple to relax on the ground. Left hand stays where it is. Take 5 deep breaths then switch arms.

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!



Can't remember the exact time but,

Aaron/Nate/Andre/Micha - 33:46 - Did 375reps per movement and mainly singles for the DUs.

Sara Cheatham said...

I encouraged my husband Mike to meet the 1600 group today. So, I did 100 of each on my own in 21:27.

Dwayne Beasley said...

32:28 with Rebecca and Neal. 600 SU

David Batchelor said...

Our Team - Ryan Strong, Mike Cheatham and I 32:44

monroe said...

Brandie, Angela, Rebecca, and Mark did 400 per exercise, 10 at a time. 44:11.

Joel Miller said...

Burpees are the B-E-S-T, best!!!!!!!!!!

Jana & Widmar said...

Widmar, Heather and Jana
300 of each
10 at a time burpees and wall balls
25 at a time DU (Jana SUx2)

Angela Edwards said...

It was awesome

Matt Slyder said...

Illness precluded participating