Friday, January 15, 2010

Friday 15, January 2010

It is FRIDAY!!! Yayay a weekend of fun and our gym - I love it!

Strength:

Snatch

8 sets of 2 reps - increasing weight or building on skills - lets go for a PR ladies and gentleman!

Chin - ups

3 sets of max

Metcon:

OK, so this has been done a number of ways today - so pick and enjoy!

200m sprint - 20 burpees
150m sprint - 15 burpees
100m sprint - 10 burpees
50m sprint - 5 burpees

to be performed 3x with a 2 min rest in between each complete round (200/20 all the way to 50/5)

Sprints performed outside or inside

200m = around building once
150m = out door to left around corner to the dumpster and back
100m = out door to left to corner and back
50m = out door to left to the Sherwin Williams garage door and back

2 comments:

Travis Coombs said...

Ahhhhhhh... that makes sense. I did one round with a one minute rest in between each sprint/burpee combo. I kept thinking to myself that Alena was going easy on us today. Have a great weekend everyone. Hope to make it in to see some of you all. Cheers.

Mel said...

Intense WOD!
Loved it!
Dreams do come true-- FMP tomorrow!