Monday, July 13, 2015
(11AM) 11 including me 8 guys (Todd, Tim, Steve…), 3 girls (Lani, C?,…)
400m run followed by 3 rounds or 10 minutes of 100 Single Unders, 10 Medicine Ball Front Squats (14#), 10 Hollow Rocks, and 10 Plank Walk Ups. I got through Round 2 of Single Unders.
“Baseline” for Time: 500m Row, 40 Air Squats, 30 Abmat Sit-ups, 20 Push-ups, 10 Pull-ups. This was a pretty cool work out that really does act as a good baseline. I guess this is repeated every 5 weeks or so. The last one was May 1st. I finished in 7:26 which was behind my peers, but better than I expected.
Then we did 5 rounds for intensity of 60 foot sled walk, 60 foot sled sprint, 60 foot sled walk, 60 foot sled sprint and 60 foot sled walk. This was not timed, but I gave it a full effort. As a partner workout, we spent about 25 minutes on it before moving to mobility. I was partnered with C? On the first round I did the sled plus 110#. On the next 4 rounds I dropped it to the sled plus 65#. [L3/Rx: Body Weight, L2: 135#, L1: 115#]
Finished with couch stretch and groin stretch
I signed up for the unlimited month-to-month option which was pro-rated for July.