Make Up Day – Oct 13, 2016

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are:

  1. Partner 4x800m run, max muscle ups while your partner is moving
  2. Bench Press 10×2 (90%) then 3x10Rt/10Lt DB muscle snatches
  3. Complete for time 9 power clean (185/125#), 10 slam balls (40/30#), 6 PC, 15 SB, 3 PC, 20 SB, rest 5 minutes and repeat with T2B instead of slam balls.
  4. Complete 5 rounds for time of: 3 rope climbs, 300m run
  5. “Diane” – 21-15-9 reps for time of: deadlifts (225/155#), HSPU
  6. Box Squats 6×3 (85%) then max consecutive T2B

CFE Notes:  Coach Kehl will be running CFE tomorrow at 4:30.  Sign up in Wellness Living if you plan to attend!

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This Post Has 5 Comments

  1. Kehl

    CFE

    200m Run
    30 Double Unders
    20 Wallballs (20/14#)

    400m Run
    30 Double Unders
    20 Wallballs

    800m Run
    30 Double Unders
    20 Wallballs

    1600m Run
    30 Double Unders
    20 Wallballs

    1. Craig

      This looks fun … JK

      1. Tav

        This DOES look fun!!

  2. Moira

    Mark – Ican’t get to the gym until after 5 today so will do your endurance workout but start it late! So I signed up for the open gym. Thanks!

  3. Kehl

    Craig 23:15 (2xsu, rom WB)
    Erin 24:54 Rx
    Betsy 23:39 (15 DU, 8#)
    Sikora 26:08 (14#)
    Moira 30:14 (2xsu, 6#)

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