Thursday 05/10/12

News!!!  Beginning next Tuesday (05/15/12), we will be starting a weekly running class.  This running class will meet every Tuesday at 6:00 p.m., and the workouts will be posted on the Testify blog as usual.  The location of the class may vary somewhat (track, trails, etc.), so we'll always post Tuesday's location both on Monday's post and on Tuesday's post (but just as a heads-up, the first class will meet at the Buffett Middle School track).  There is no additional cost for this class, so come on out and join us for some running!


Deadlift
1 x 5+


"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

For scaling, choose an OHS weight at which you could get 25-30 reps without setting the bar down (when fresh). We want to keep the intensity level spiked during this WOD, so that means our OHS reps should be mostly - or better yet, completely - unbroken.


Finale: 2 min/leg mobbing your calves and 2 min/shoulder on a lacrosse ball.


Rowdy and KTEs

2 comments:

Rowdy said...

Deadlift 1x5+ 255#x5

"Nancy"
5 Rounds for time of:
400m run
15 OHS (#45)

19:32

Finale - 2 min calf stretch, each side

Mrs. G. said...

Deadlift
1 x 5+
warm 45x5, 115x5, 135x5,
work 155x6

"Nancy"
5 rounds for time of:
400m run
15 OHS, 30#
19:42

 
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