Saturday 100828

For time:
2k row
5 rounds of Cindy
500 m row
5 rounds of Cindy
2k row

One round of Cindy equals five pull-ups, ten push-ups and fifteen squats.

Post time and thoughts to comments.

031
Ben Freedman, number three! 

Come cheers on your Verve athletes at the Colorado Open this weekend.

Heat times for Saturday:
9:00am / 1:00pm Robyn Bosch
9:12am / 1:15pm Courtney Shepherd
9:24am / 1:30pm Domoni Alexander and Catherine Potts
9:36am / 1:45pm Cherie Chan
10:12am / 2:30pm Emmalee Moore and Anna Anderson
10:36am / 3:00pm Mike McKenna (M&M)
10:48am / 3:15pm Andy Dutton 
11:36am / 4:15pm Blake Hansen  

Workout #1
3 minutes of back squats, 225 lbs (145 lbs)
3 minutes of pullups

Workout #2
6 rounds for time of:
7 power cleans, 165 lbs (105 lbs)
150 meter run

Sunday there will also be two workouts, all we know is that a 500# and 350# tire flip are involved.  Come out and cheers on the team.  Check out location and information here.

Comments

  1. Chris :

    Hi!
    I have been following your programing for 3 months now and it kicks ass. The wendler-style strength are great and the metcons are perfect. They doesn’t require that much equipment so they are doable in my garage. Keep it up!

  2. Courtney :

    Thanks Matt!!! Me and my people are shedding tears. :)

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