Warm-up+ L sits
WOD
ANY COMBINATION
round 1
Rope climb x2
500 meter row
50 back extensions
50 sit-ups
ANY COMBINATION
round 2
Rope climb x1
250 meter row
30 back extension
30 sit-ups
It's not to late to sign up for the Orem City Firefighter's 5k run....June 12, 2010.
You can sign up the day of the race too.
6 Reasons to run a 5K
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11 comments:
Jim said...
Hey trainers, can you suggest a substitute for the rope climb for a guy with a bad wheel? (wrist)
Thanks
Jim, are you coming into the gym tomorrow?
Hey trainers, can you suggest a substitute for a chick who's super weak? :p
Ugh. I meant for rope-climb. That was supposed to be funny. FAIL!
Yes, There will be a way for everyone to participate on the rope, even if you can't climb to the top.
Jim said...
I'm planning on the 9:30 session with my daughter. I've been off for the past week because I've been locked up in the studio recording the drums for the new Joshua Creek CD (Yes...I went there...a shameless plug).
There's a chance it will be the 4:00 class, depending on my daughter's schedule, but I need to get my "puke" on. A week off is usually BAD NEWS for the 'ol Jimbo, but I need to get back in the saddle.
See you then...
Clark. . . Thanks for the advice for my newly rope burned legs. No pants for me today!
Warning: wear long pants or long socks today for the rope climb!
Um, so I did the WOD and it killed me. I felt pukie knocking on the door for about 45 minutes after. I felt like I couldn't get my pulse down. It totally surprised me how it affected me.
I usually do my WODs after everyone else leaves and today Cody and Sabrina were there. That really makes a difference when someone else is timing you. It really makes you push harder.
Oh Jim where were you today are you felling ok?
@Jason, what was your time?
Wade
It was 8 something. :) Dang him.
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