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11/19/2012

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Schedule changes this week:

Wednesday: 
Uptown:   No 6:30 pm group class, but 7:30 pm group class is still on.
Olympic Lifting moved up 1 hour, to 6:30 pm Uptown.  
No powerlifting or active recovery

Midcity: No changes

Thursday: only 10 am group class at both midcity and uptown - will be a hero workout!  You will be thankful you did it afterward!

Friday: No AM classes, we will be in a food coma till noon :-)


Tuesday

Run Club 630 pm: Meet at Jefferson Playground and bring a watch! 

Warm Up:

Row 500
20 banded good mornings
10 roll ups

Strength: Back Squat
ADV:
Using 90 percent of 1 RM
5-3-1+  @75/85/95%

BEG: 3x5 @5-10lbs heavier than last week

WOD:
20 min AMRAP
10 pullups (ADV CTB)
Run 200
10  UB Wallballs 20/14lb
REST 1:1 









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