Tuesday 091110
“Dumbbell Fran”
21-15-9 rep rounds for time of:
Dumbbell thrusters (Men 45 lb dumbbells, Women 25 lb dumbbells)
Pull-ups
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!
Monday 091109
“Dumbbell Elizabeth”
21-15-9 rep rounds for time of:
Dumbbell squat cleans (Men 55 lb dumbbells, Women 30 lb dumbbells)
Ring dips
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!
Saturday 091107
In this workout you will have 4 five minute rounds with a 1 minute break between rounds. Each round consists of a 400 meter run at the start of each round. After you complete the 400 meter run you will have the remaining 5 minutes to complete 1 of the following 4 exercises for max reps in each round. You choose the exercise for each round.
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Rowing (Calories)
Burpees
Pull-ups
Post total reps to responses.
Friday 091106
5 Rounds for time of:
30 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
30 Sit-ups
Post time to responses.
