Thursday, 5 September 2013

Announcement: We will meet at 0530 in Arvin's "Class of 1962" room (on the 1st floor).  Please get there fast to claim as many dumbells as possible for the "Helen" benchmark workout.  Females will need 35 lbs.  Males will need 50 lbs.  Scale as needed.

Recommended Warm-Up:
 500m warmup jog around Supe's loop (1 lap)

Then move to '62 room and complete the following:

10x high knees in place
10x butt kicks in place
5 pullups
5 pushups
10x toe touches
10x side lunges
5 pullups
5 pushups

Once complete, coaches will time you for the following:
Max burpees in 1 min.

Pre-WOD mobility:
Samson stretch
Hamstring stretch
Groin stretch
Calf stretch

WOD: "Helen" (with dumbbells)

Three (3) Rounds for Time:
400m run (two loops around Arvin's first floor hallway loop)
21 dumbbell swings (male: 50lbs, female: 35lbs)
12 pullups

Cool Down:
Samson stretch
Hamstring stretch
Groin stretch
Calf stretch

Post your burpee score and WOD time to comments

2 comments:

R.K. Barker said...

That was a ton of fun! Great working out with the Comm, and the provided music was nice.

Burpees: 26
Helen: 11:22, as Rx'd.

Adrienne said...

Burpees: 17
Helen: 15:19