7.2.16 “Mind Eraser”

July 01, 2016

The Rest of the Ranch Wars Pics are up on Facebook and Smugmug!

SCHEDULE ANNOUNCEMENT FOR FOURTH OF JULY:
“31 HEROES WOD”
8am and 9am classes only!!!

 

FITNESS & LIFESTYLE

Warmup:
3 Rounds
10 Tire Flips
15 V-Ups
15 Leg Raises
15 Russian Twists

Metcon:
“Mind Eraser”
AMRAP 20
7 Power Cleans (135,95)
7 Burpees (clap hands overhead)
200m Run

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 Rounds
10 Tire Flips
20 V Ups
20 Leg Raises
20 Russian Twist (each)

ENDURANCE
Choose ONE of the following sports: (only perform this once a week)
10 sets
Swim (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Bike (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Run (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Row (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates

 

 PERFORMANCE & SPORT

A. “Mind Eraser”

B. Today’s Core

C. 4 rounds
12 BB Bicep Curls
12 BB Nose Breakers
-heavier than last week

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