Saturday and Sunday- no classes... then back open Monday thru next Wednesday for 10am morning and 5pm evening classes only. Then Thursday 10am Team WOD.
ALSO- remember to Tabata Your Weakness one final time before the end of the year and compare your results with the pre-test back in early December. Do all 8 rounds of 20 seconds ON, 10 seconds off. Your GOAL is to beat your pre-test in 2 ways: more total reps/a higher "lowest single round" total. Do this with any strategy you like!... choose to game the stink out of it each round OR go as hard as possible each 20 seconds. Record your score on the chalkboard. Do this even if you have already gone out of town.
missing The Hut. Kendra and I did a fun workout at a local gym here.
ReplyDeleteKendra
6 hanging squat cleans @ 30kg
9 incline situps
6 hanging squat cleans @ 30kg
9 incline situps
scott
9 hanging squat cleans @ 40kg
12 incline situps
9 hanging squat cleans @ 40kg
12 incline situps
We alternated rounds for a total of 6 rounds ( 3 rounds each )
it took about 11 minutes
This was followed by 3-3-3 box squats
This was followed by tabata your weakness
Kendra, pushups
Scott, ring dips
Nice workout Scott. Leanne's parent have a pretty good rower in their basement. The kids did tabata row and Leanne and I did tabata row/pushups.
ReplyDeletestill missing the hut...
ReplyDeleteKendra and I did an interesting work out. Person A runs a 600 meter sprint (around the block) while person B does max rep burpees. When Person A finishes the 600 m run they switch. Do this for three rounds. Score is person's total burpees.
Scott: 101 burpees
Kendra: 110 burpees
Also, do the workout in rule PA in 25 degree weather with 5 fingers & shorts on. Make sure the neighbors are out on the porch smoking for most of the workout.