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  Donna Wilson

  June 24, 2019

  Row : 5x 500 m, rest 3 mins : 10 mins 8 secs | Rx'd

  Intervals : rest 3 mins Row, 500 m | 2:04 Row, 500 m | 2:03 Row, 500 m | 2:02 Row, 500 m | 2:00 Row, 500 m | 1:59

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• 
  Lisa Madden

  June 24, 2019

  Rx

  AMRAP 12 mins: Power Cleans, Wall Balls, and Lateral Burpee Over Bars : 3 rounds + 8 Power Cleans | 140 reps | Rx'd

  12:00 AMRAP: 8 Power Cleans, 65 lbs 24 Wall Balls, 14 lbs 12 Lateral Burpee Over Bars

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• 
  Lisa Madden

  June 24, 2019

  1630 class Regular shoes, no belt

  Back Squat With 1 Sec Pause 2-2-2-2-2 : 1440 lbs | 135 lbs, 145 lbs, 145 lbs, 145 lbs, and 150 lbs | Rx'd

  Sets 2 Back Squat With 1 Sec Pauses | 135 lbs 2 Back Squat With 1 Sec Pauses | 145 lbs 2 Back Squat With 1 Sec Pauses | 145 lbs 2 Back Squat With 1 Sec Pauses | 145 lbs 2 Back Squat With 1 Sec Pauses | 150 lbs

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• 
  Lisa Madden

  June 23, 2019

  Lovely hike to the Ice Caves and Falls at Sam’s Pt.

  Hike 7.5 mi TT : 180 mins | Rx'd

  Intervals Hike, 7.5 mi | 180:00

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• 
  Nicholas Guerin

  June 17, 2019

  "Tabata" - GHD Sit-ups and Hip Extensions : 8 x 20 secs / 10 secs : 133 reps | 60 + 73 | Rx'd

  Tabata GHD Sit-up | 8,8,7,8,8,6,8,7 Rest 1 min Tabata Hip Extension | 13,10,6,12,9,5,10,8

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