Work, Rest, then Work Again

Sorry for the late post.  Sunday had a mix of skills and drills.  Running, squatting, rowing, pulling, and pushing.

The 10 am class did a timed 1 mile run.  Kenny and Jonny Jay both ran blazing sub 6 minute miles.  And David, who would have been happy running just under 10 minutes, also smoked it with a time of 7:04.  Awesome work, fellas.

Skills:

1 mile run

Max reps of overhead squats (45# bar or 33# bar)

500 meter row (Elements Class)

Workout of the Day (WOD)

For max total reps, perform a set of:

1 minute of pull-ups

1 minute of push-ups

1 minute of sit-ups

1 minute of squats

Rest 2 minutes, then perform another max rep set of:

1 minute of pull-ups

1 minute of push-ups

1 minute of sit-ups

1 minute of squats

Post the total reps for each set to the comments

Sprints from the prone starting position

David getting the shoulders up and squatting down

Kenny, David, and Jonny Jay pull

Cindy and Todd going for max reps in the last minute of squats

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2 responses to “Work, Rest, then Work Again

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