Announcements
No normal classes this Saturday due to the WLC starting at 9am.
Margo
Fitness
A. 3 Sets
5/5 x Kettlebell Cleans
5 x Strict Chin-ups
10 x Hollow Rocks
B. 10 Sets
Row/Ski Erg
30 x Sec Hard
30 x Sec Rest
C. 3 Sets AFAP (Time Permitting)
10 x Push-ups
10 x Russian Swings
15 x Squats
1 Min Rest
Performance/Sport
A. 3 Sets of Clusters
TNG Power Cleans
6-6-6 w/15 Sec Rest
w/2 Min Rest
B. 10 Sets
Row/Ski Erg
30 x Sec Hard
30 x Sec Rest
C. 3 Sets AFAP (Time Permitting)
10 x Strict Chin-ups
10 x Push-ups
10 x Russian Swings
10 x Squats
1 Min Rest
-Post results under comments
Performance:
A. 95lbs
B. 106 cal 5 rounds ski erg/5 rounds rower
C. 6:53
Took it somewhat easy today. Did a 30 minute row, tried to keep under at 2:15 pace. Ended up right around 7,000m. I guess it wasn’t very much of a recovery. It was tough, but I needed it! Then did some work with the Iron Scap thing/mobility.
B. Kieth and I did fitness 4 sets plus 522. (500, 10, 12)
Did part of the wod at my other gym…
Fitness
B. On treadmill
C. 5:00 used the heaviest kettlebell I could find which was 25lb
Exercise bike at home….not very continuous due to trick or treaters!
Mobility and a scary movie and a few too many tropical skittles….
30 min recovery row ( leisurely pace).
6,055m
2:34.7 avg pace
100 abmat sit ups
Performance
A. @ 65# -should’ve gone a little lighter and worked more on form and speed
B. Row – 1411 meters (forgot to pay attention to calories)
C. 9:28 – used the green and red band for pull-ups (was using black +red 2 months ago, so making progress!), 1 pood kb