Wednesday November 19th, 2014 Workout of the Day
By Coach B Rendo
Notes:
- West side book club meeting November 20th
- Support EVF community member at “Beat the Bracket” on the 23rd
- December 19th Holiday party
- Happy Birthday to EVF community member Frank B.
11.19.14
Warm Up:
3rds NFT:
2 Wall Walks
10 Ring Rows or 5 Strict Pull Ups
15 Sit Ups
Strength:
A1. Push Press
2 x 5 across then
ME x 1 ≤ 10
A2. Weighted Pull Ups
4-5 reps
Conditioning:
For Time:
60 KBS
500M Row
400M Run
30 OHS
2014 11 18
Strength: #165 ME: 8reps
Metcon:
1000M row; KB #blue OHS #85
time: 10:30-11:30
to cold to run and i still dont know how much the KB’s weigh after 2 years…and i cant remember my time…it was a tough morning for me.
HAPPY HUMP DAY!!!!
Strength – 135# 8 Reps (time to go heavier)
Metcon – Row/Run, 53# KB, 95# OHS
Sub 10 I think. I blacked out during the KBS
Strength: 155# ME: 8reps
Metcon – forgot my time. I was cold. 95# OHS / 53# KB
Strength – 135. ME:10reps
MetCon: OHS: CVC pipe work- lacking shoulder mobility. KB- Red. Row 1000m. Run at 6am: pass.
Time: 12:00 range.
Strength: 120#, got 8 for the max, will up next week.
MetCon: 95# ohs, 53# kb, run & row. 7:46 total time.