Gryphon Strength & Conditioning

Turkish Get Ups and more

5 rounds, 1 minute per exercise, 30 seconds rest between exercises:

• Turkish Get Ups
• Dumbell Swings
• One Arm Dumbell Press

This was hard, not everybody finished.

Lynda

Today's workout was similar to "Linda" (aka 3 Bars Of Death)

10-9-8-7-6-5-4-3-2-1 reps of:

• Deadlift
• Pushups
• Dumbell cleans

Bill finished in 22:30 (35kg, 30 lbs.) which was a 0:30 PR.

LSD - long, slow distance

Morning workout: 30:00 row for distance

Kathy 5,818 meters

Linc 6,538 meters

Sunday evening

Rowing intervals:

1:40 row/20 seconds rest. 9 rounds, 2:00 rest after the 5th round.

Wib: 2,953 meters (2:53 average pace per 500m)

Jane: 2,430 meters (3:05 pace)

Alternate workout:

• 250 meter row in less than 1:00 (i.e. 2:00 pace per 500m)
• 2:00 to complete 5 ring dips and 3 knees-to-elbows (can sub 10 pushups for ring dips)

Score is total numer of rounds at 2:00 pace. Linc completed 10 rounds.

Saturday workout

5 rounds for time:

• 250 meter row
• 5 dumbell snatches (5L, 5R)
• 10 medicine ball situps
• 10 burpees (yay burpees!)