IRONMAN BONDS

It’s no secret that this gym has a deep roster of endurance racers. Over the weekend John Bonds added to his legacy here by completing the most notable of all triathlons, the IRONMAN in Kona.  To celebrate him appropriately we’ll get together Saturday November 3rd for this years Bondsy-Q.

Monday’s Workout
Competition

5 Rounds on the 4:00
     200m Run
     40 Double Unders
     MAX REPS Ground to Overhead (135/95)
     Cut Off: 3 Minutes

Score = TOTAL G20

 

Tuesday’s Workout
Practice

A) Tempo Partner QAMRAP 12
     P1: 5 Push Ups (3-2-1)
     5 KB Front Squat (3-2-1)
     P2: Row (Gear 4)
Partners Switch after P1 finished reps

B) SUMO DL:
PEAK: 3 x 5 @ 85%
BASE: 5×5 (by feel)

 

Leave a Comment