- Light Jog
- Joint Mobility
- Accumulate 50 DU's
- 2 Round Standard Warm-Up
Group Warm-Up -
- 4 rounds of 30s/30s on Rower
Strength -
- Press
Conditioning -
21 - 15 - 9 -
- Burpees
- OH Walking Lunges (45/35 Plate)
Post detailed workout results to comments.
Rower: 152, 146, 135, 125 (started 4s late)
ReplyDeleteWorkout: 6:27 (35#)
Strict Press
Delete10@75#, 8@75#, 8@80#, 7@85#
Margie Strict Press 10@35 8@40 8@40 8@45
ReplyDeleteRower 132-123-123
21 burpee-OH lunges 15lbs 15 9 time 10:35
rower: 139,127,133,138
ReplyDeleteworkout 5:51 25# weight ( according to John it was baby weight)
strict press 55,60,65,70
also did turbo fire ( Fire 30)
"No Matter What" John keeps us going. He will "Praise you in the Storm" He lets you know you are "Forgiven and Loved". When you "Far Apart" John is there to pick you up and keep you going. "Your Great Name" will keep you going and you will never "Lose your Soul". "He is with Us" and if you let "Love Take Me Over" he won't let you down. He will teach you that "Jesus Saves" and "How Great Is Our God". You will feel some times like a "Hurricane" has hit but keep your head up and don't quit. John will let you know that it "Starts with Me" and "We wont' be Shaken" and you can be "Changed".
ReplyDeleteMargie you are so sweet!
DeleteRower - 163, 165, 166, 163
ReplyDeleteSP - 105, 115, 125, 135
Rx'd - 5:52
rower 30/30--163m, 153m, 147m, 145m
ReplyDeletestrict press 95#, 105#, 115#, 125#
met con--10:24 (15-12-9) burpees and 35#, 18" step ups
Round 2
ReplyDeleteRower: 149, 146, 146, 143
Rx'd: 5:55
rower:157-?-?-153
ReplyDeletes/p-80#-90#-95#-100
Rxd-4:53
9:45
ReplyDelete134, 124, 130, 126