This Saturday, 10am @CFA1A, Yoga for all 305 & A1A members.
Bring a mat! No Sunday Yoga at 305.
305 Workout at 9am
WOD at 11am
WOD at 12pm
Power Clean
10-10-10-10-10-10-10
Sets consist of the max weight you can do 1o reps unbroken. Bar may rest in the front rack but not on floor.
Rest as needed between sets.
13 mile training run with DC this morning.
a few things:
1)yesterday’s rest day made a huge difference. felt fast and zippy the entire way. FINALLY!
2)Cliff gels are way more effective then Cliff Blocks.
3)all the thousands of stray cats in miami beach at dawn are creepy.
4)13 is so much better then 18.
3 min on/ 3 min off x 3
5 lateral sandbag burpees
10 sandbag squats 70lbs
15 dubs
3+7
3+6
2+5/10/6
Kayaking intercoastal. Docked @ Monument Island. Swam. Got to enjoy “The Mother” with “Get It Girl” blasting in the background. Kayaked back. Bridge crash. K2 KayakYoga. Pretty amazing….
Dl 3 3 3. 325,365,420
Ohp 3 3 3. 145 165 185
Wod
5 lat burpees
10 sandbag squat #70
15 dubs
3min on 1 min off x 5rds
12rds + 4 total
Rest eat then some land paddling on sbeach 1-47 st and back.
4 hours 6 person bike at Miami Zoo.
Great place. Recommended.