ROD 100113

Tuesday, 01Oct13

 

6:30pm

 

 

 

 

 

 

 

 

 

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9:30am, 7:30 & 8:30pm

 

-Pre-workout-

The Nxt Level Push-up Challenge

Take this 3-minute test to find out how fit you really are:

Rules:

1.Partner-up

2.Rest whenever you want, but the clock will still be running.

3.For a rep count, you must maintain perfect form: elbows locked at the top, chest 2 inches above the floor at the bottom, hips aren’t sagging.

4.Men – Knees can’t touch the floor. Women – have choice of either regular push-up or “on the knees” push-ups

Tip: Pace yourself however you like, but it’s best not to rush. Take a 15 second break once you slow down after your first burst. Then take longer breaks as needed. Never push yourself to total fatigue.

Rating’s Chart

•55 push-ups Below Average

•56 – 74 Average

•75 – 99 Good

•100 – 110 Exellent

•111 or more Extraordinary

Results from 031710:

•Antonella – 45 F ( most at full plank ),Chris B.- 64 M, Rich – 60 M & Matt – 59 M

 

-The Workout-

Walk The Lot

3 Rounds for time

• Walking Lunge 30 steps with DBs (35m/25f)
• 30 Box Jumps (20″)
• 20 Recline