November 15, 2009
Sunday 091115
Rest day
November 2009
November 14, 2009
Saturday 091114
For time:
Start with a 800 meter run
Then 21-15-9 rep rounds of:
Front squat (Men 155 lbs, Women 100 lbs)
Pull-ups
Then finish with an 800 meter run
Post time to responses.
Today at 3:00pm is the McNellie’s Pub Run! Come give the Guinness Challenge a try!
November 13, 2009
Friday 091113
5 Rounds, each for time of:
500 Meter row
Rest 5 minutes between each round.
Post each 500 meter row time to responses.
Compare to August 18, 2009.
Don’t forget about the McNellie’s Pub Run tomorrow at 3:00pm! You can get registered at Fleet Feet (61st & Yale) today.
November 12, 2009
Thursday 091112
3 Rounds for time of:
400 Meter run
15 Deadlifts (Men 225 lbs, Women 155 lbs)
15 Dumbbell push press (Men 55 lb dumbbells, Women 30 lb dumbbells)
Post time to responses.
Don’t forget about the McNellie’s Pub Run this Saturday, November 14th at 3:00pm! You can get registered at Fleet Feet (61st & Yale) all week long!
November 11, 2009
Wednesday 091111
For reps:
4 Minutes of rowing (Calories)
4 Minutes of double unders
3 Minutes of rowing (Calories)
3 Minutes of double unders
2 Minutes of rowing (Calories)
2 Minutes of double unders
1 Minute of rowing (Calories)
1 Minute of double unders
Post reps to responses.
Compare to September 14, 2009.
Don’t forget about the McNellie’s Pub Run this Saturday, November 14th at 3:00pm! You can get registered at Fleet Feet (61st & Yale) all week long!