Wednesday, April 8, 2009

Yeah Burpees!!!!!!!!!!!

Donna had a day at home while I headed out to build bikes and a few other odd jobs.

Donna hit the lifting and met con early, then the rest of us followed up at 6pm.

Deadlift 3 x 3 then choose one of the protocols 21-15-9 or 15-12-9 or 15=>21 Reps

Donna: 187-197-207# PR 21 x 155#
Trish: 166-176-176# x 1 PR No protocol
Jason: 315-325# PR 15-12-9 x 275#
Matt: 315-325# PR 15-12-9 x 275#

Metcon (aiming for less than 10 min) - 4 Rounds For Time:

Run 400m (or row 500m or Jump Rope 150)

20 Burpees

Donna: 13:04 Run
Trish: 12:54 Jump Rope
Jason: 13:49 Run
Matt: 10:52 Run

This was another workout from the NE Throwdown mentioned yesterday. Fastest time there: Men 11:01, Women 12:02.


Anonymous said...

Very nice Matthew "Flash" Dyson.


Matt said...

Thanks James, I owe a lot to your cues about throwing my feet back just before the hands touch the ground. Also motivated by the snow flakes whirling around my head and wanting to get back into the warmth of the garage gym.