2014-12-20

SATURDAY WORKOUT

TEAM AND PRIZE DRAWING DAY!

We will be drawing 12 random prizes during the 9&10am classes today... All you need to do to be eligible is to do the following workout:

"Team Spehar"

In groups of THREE, spreading the workload anyway you like perform the following:
100 Barbell Thrusters (83#/123#)(Use around 65-70% of your Push Press 1RM)
100 STRICT Pull Ups OR Chin Ups (Ring Rows, if you need significant band help on these)
9 Mile Bike, 8k Row OR 6 Mile Run

(45 minute cutoff)

Each group will get just ONE women's barbell and 1 pair of 45s & 25s, 2 pairs of 10s & 1 pair of 5s...

One partner out of the 3 must be doing the "cardio" part of the WOD while ONE of the TWO remaining partners work on the pull ups and thrusters, but trade spots whenever you like...

Break up the workload anyway you like on the thrusters and pull ups (20 sets of 5 reps each or 10 sets of 10 reps, etc), but again only ONE person can be working on these two other movements as the third member runs, rows or bikes...

POST YOUR TOTAL TIME TO COMMENTS

2 comments:

Emilie Goldsberry said...

33:47 with Sasha: we did 80 thrusters (68#) 80 Pull-ups and 7000 m row

Lisa Dempsey said...

34:39 with Megan and Emma.
63# (Lisa) Rx# (M&E)
Row