Monday, March 23, 2015

3/24/15- Spice Girls

Next Bring a Friend to Apex- April 11th , 9am
All donation will go towards
Leukemia and Lymphona Society (LLS)
More info: click here

Tots circling up


With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.

Josh W. 65/85/110/53-313
Keith B. 71/65/86/49=271

Trainer note:This is a 12 minute workout, 3 minutes at each movement. Post totals for each of the four movments.
Feel free to start athletes on the rower depending on number of people in class. This will help to free up rowers.

Post weights and reps to comments

5 comments:

RobC said...

Warmup: 3x10 PP @ 95#
- Dropped down to this weight to try to eliminate the "redip"

WOD:
- KBS 66 @ 35#
- HRPU 51
- ROW 40 cals
- AS 77

Total: 234 reps

Mark Bailey said...

KBS 61
HSPU 45
AS 70
ROW 42
Reps 218

Ed Brun said...

52/35/52/28 = 167 44#

Julia Barndt said...


10x3 pp 90#
60/55/75/41 231 26# & kpu (started on rower)
Great class Erica!

Kevin Mooney said...

68/43/84/31=226 @ 35#