3.7.12 Power Endurance

Workout 
5 minute easy ride, row, run, rope skip
Then:
Locomotor Warm-up (various, run-specific) 
Then:
10 minutes of 50m Sprints (tag-team style)
Then:
400m of 5x Lunge + 5x DB Push Press
Record time
Then (if there’s time remaining):
300s Ring Plank
OR
300s Rack Hold @ 1/2 BW 
OR
300s Slosh Pipe OH Hold
Then:
Actual Cool Down
 
Results
Lunge/Press:
Xeve S. – 20:49
Niko M. – 31:52
Jen D. – 22:31 (MOD)
Beau C. – 20:00
Keith M. – 22:43
Jarrod W. – 15:58
Kian O. – 15:42
Keith S. – 28:12
Billy S. – 24:15
Amber C. – 26:00
Tammi J. – 15:38
Richard G. – 27:38
Renate L. – 15:16
Jordan C. – 14:03
Seth L. – 14:47
Jamie G. – 17:47
Graham P. – 15:11
Kevin G. – 15:11
Margaret F. – 20:55
Chad G. – 17:10
Erin R. –  19:08
Ellen L. – 26:27
Andy R. – 20:13
Lisa E. – 26:06 (MOD)
Kara S. – 23:56
Diana R. – 22:18
Nancy W. – 26:46 
Lelia G. – 22:29
Michele E. – 23:34
Alana G. – 18:30
Nicole C. – 23:22
Jill P. – 20:55
Talia K. – 25:05
Cindy B. – 24:16
John C. – DNF
Naomi E. – 20:58
Kathie T. – 23:22
Rob J. – 17:56
Chrissy VD. – 14:24
Erin E. – 18:10
Kristen B. – 16:37
Kelly W. – 25:36
Josh C. – 23:50
Oliver M. – 19:04
Chloe W. – 16:19
Susan S. – 23:45
Patricia A. – 25:16
Carol S. – 23:42
Chris W. – 17:06
Susan K. – 16:34
Rob E. – 21:43
Rob O. – 29:25
Eric M. – 23:02
Leah Z. – 23:42
Tim B. – 22:46
Marcus W. – 22:39
Tiffany R. – 22:02
Rachel S. – 22:36
Intern – 22:06
Scott S. – 23:20
Neil E. – 20:44
Crystal S. – 25:08
Renee S. – 24:18
Cate M. – 24:18
Katie W. – 16:07
Tracy T. – 15:26
Robert M. – 20:11
Adriana R. – 18:07
Marsi B. – 15:25
Cedric J. – 23:26
Nic B. – 21:06
James B. – 22:33
Darren B. – 21:04
Cynthia P. – DNF
Britni P. – 23:09
Dmitri M. – 24:46
 
Coach’s Comments
N/A
 
Photos