As at 6:30am, Thursday September 16th, 2010
Burpees Completed: 5000
Benchmark to Date: 3,840
We are AHEAD of pace by 1,160 burpees.
GREAT WORK to catch up!!!
Now, for the MORE part:
We will be introducing a new program effective October 4, 2010.
Details to come.....
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***Done shading all my blocks for PUB****
Excited & looking forward for the new program... (just no more PUB next month..lol)
Tif's WOD Tuesday-
Taken me to long to blog. Slacker
It was raining outside so instead of running for 2:30 min x 3 I did rowing
6 x 2:30 min of rowing at 95 % 3 minutre rest between and 10 min between row 3 and 4
Row 1= 625 meters
Row 2= 615 meters
Row 3= 584 meters
Rest 10 min
Row 4 587 meters
Row 5= 594 meters
Row 6= 592 meters
This was a tough workout. didn't have my book so missed doing 3 minutes of GHD situps. Will do on next workout.
Wed WOD- Ultimate Freesbee for 1.5 hrs.
See ya Friday Gym.
tif out.
Tif's Friday WOD
Power Clean 3-3-3-3 (110, 115, 120, 130)
Bench Press 4-6 reps x 4 sets (95-5, 105-4, 115-2, 105-2, 105-4)
Purple Band Dead lifts 5-5-3-3 130 lbs -5, 5,3,3
AMRAP GHD sit-ups in 3 minutes -72
Tif Monday WOD-
Split Jerk 5-3-1-1 (75 lbs, 85lbs, 90lbs, 100lbs)
+
3 Rounds for time=9:18 took off three minutes surprised as I had to walk over to garbage can thought I was going to get sick! Hehe thanks Lisa for cheering.
12 Power Snatch 75lbs
12 push-up burpees
12 box jumps 24 "
Was a tough one, but feel good for doing it.
Tif out :)
NEW PROGRAM, SWEET!
Sad to say this is my first update in 3 months (bow my head in shame!) but that you tiffany for helping me get my ass back in there. I think the burpee challenge this month has also been helpful, Dave thinks i am crazy doing my burpees while watching TV but i like it!
WOD (first one since June 21st)
A1. Press. Push Press. Push Jerk, 1.3.5 x 4 sets, rest 10 secs
Loads: 65lbs/70lbs/70lbs/70lbs
A2. KBS - 24kg, 10-15 x 4 sets, rest 120sec
Reps: 10/10/10/10
B. Unanchored Sit-ups, 10 reps x 9 sets
+
C. Push-up Burpees, 5 reps x 8 sets
WOD:
A.Hang power snatch,5-5-5
45/50/55(2+F)
B.Hang Power Clean,5-5-5
45/50
C. 3Rounds for time
10 Wall Balls
20 Squats
Time:6.08
+ 80 PUB
WOD:
A1. Med Grip Bench Press
5/55#,5/60#,2/65#,3/65#,1/70#
A2. Ring Chin ups AMRAP
5/5/4/4/4
40 push up burpees
WOD - group workout
Worked on power snatches, good work ladies!
40 PUB (I am try to catch you Arti!)
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