May 15, 2011

Beat The Streets
(for real this time!)

  • Run 400 meters (entire team)
  • 150 Box Jumps (24″ box for everyone)
  • 75 Push Press (45#/25# dumbbells) 95/65# barbell
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells) 2×24/16kg Kettlebells
  • Run 400 meters (entire team)

15:18.  With new team — OT & J.  Nice PR over Friday.

In case any of you out in cyberspace would like to donate to this awesome cause, here’s a link to our fundraising page!

Naturally that was just a warm-up for…

Virtuosity Team Practice

In Teams of 6, For Time:

150m Relay.  Each team member runs 150m, relay-style.

Then, stadium-style:

  • 30 KB Swings (32/24kg)
  • 30 Lateral Burpees
  • 30 Clean & Jerks (95/65#)
  • 30 C2B Pull-Ups
  • 30 Overhead Squats (95/65#)
  • Rest

One team member starts at each station; team members rotate through stations only when all team members have completed all reps at their current station.

23:30, with TTT, Stix, OT, Linds, and Tina! 

And THEN, of COURSE, grilling.  For time.

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