Thursday

Apr 21 2010

Posted by Miles Davis

CF HQ Rest Day:
Make up any of the past 3 WOD's or try this below:

Strength
Bench Press
5-5-5-5-5 reps

Metcon
5 rounds of:
:30 Rowing, record avg 500/split time.
1:30 rest
:30 Burpees, record reps
1:30 rest

Each of these intervals are All Out Efforts. Don't pace or game this WOD, each one should be a max effort. The work/rest ratio is 1:3 to allow for sufficient recovery. Record your scores for every round.

Comments

Submitted by Jeff on Apr 22, 2010 1:57 PM.

Here's the dodgeball sign-up info:

For Monday Dodgeball: League starts Mon May 3rd and ends Mon June 28th. Registration closes next Tuesday April 27th, so hurry before it's too late!
Go to http://www.gokickball.com/dodgeball_atlanta_north/ and use promo code "early" to save $6.

Use invite code: beerme

Submitted by Laura B on Apr 22, 2010 11:00 AM.

Maybe on the Dodgeball... Mondays are sooooooooo.... well Monday!!!

Submitted by Jared Hopkins on Apr 22, 2010 10:35 AM.

Jeff, count me in.

Also.....great Job Maureen this morning.

Posting 11 Burpees in 30 seconds and almost 2:00 m on the row for 5 rounds!

Amazing!

Submitted by Miles Davis on Apr 22, 2010 10:14 AM.

Laura AKA L-Boogie is the dodge ball queen! Nice job this morning everyone!

Submitted by Jeff on Apr 22, 2010 10:04 AM.

Anyone interested in playing dodgeball on Monday nights at the Smyrna Rec this summer?