Clockwise from lower left: Coach Theresa, Ann, Shelly, Adria, Charles
I was down that way for a Piano Technician's Guild chapter meeting and dropped in for a workout this morning. Here's what Coach Theresa cooked up (I hope I remember all of it:)
Buy-in
Jumprope 3 minutes
Row 500m
15 each of:
Squats
Front squats
Deadhang pullups
Situps
Situp wallball
Then PVC work with:
Deadlift
Hang clean
Push press
WOD
5 rounds for time
12 deadlifts
9 power hang clean
6 push press
Cash-out
Stretching
Joanie's Onramp 4
Buy-in
1000m row
Kip intro
deadlift
Jumping pullup
walking lunges
WOD
3 rounds for time
Run 200m
Lunge 30'
10 jumping pullups
Cash-out
Stretching
Never return from a trip empty-handed. These were a present for Kirsten.
Ciao,
Charles
CW Theresa wrote down my time, but I didn't get it down. I'll post it when I find out. Suffice to say, though, all the girls beat me. A great crew down there in Appleton. I carried a 65# bar for 3 sets, then stepped down to 55#. I learned a bit about intensity and pacing; about keeping the speed up after you're out of breath. Keep moving at a lower intensity while you recover.
ReplyDeleteJoanie
10:17
Catching on quick!