Wednesday – 113016


Please say hello to Kari if you see her, she’s one of our newest! Welcome Kari!

Injury Prevention/Kipping practice
35 kipping straight arm pull downs (use a band if necessary)
Accumulate 3 minute plank hold with alternating arm raises
Spend two minutes on each leg performing rig assisted hip flexor stretch

Workout of the Day
Since everyone loved it so much. . .

Every fifth minute for 5 rounds:
Row 25/18 calories
400 meter sprint

Each round needs to be fast! The focus here is the running. If you think you will have a hard time completing the task in the 5 minute round, cut the calories down on the rower, but try to complete the 400 ever time. Just like last time, work on pacing, work on forcing yourself to run faster than you might normally do in a workout. If you can’t run, do the same protocol but do 20/15 calories on the Assault Bike to start and finish on the rower. Record each round separately. You score will be the average time of all 5 rounds. AND YES THE GOAL IS TO NOT ONLY BEAT WHAT YOU DID LAST WEEK, BUT DEMOLISH IT.  Your plan for this workout should be something like this.

Post your scores to the Whiteboard.


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