August 16: The Anson 5k

AT TS4550….

1 Rnd of Stairs
Run 5k Route
1 Rnd of Stairs

Compare to July 17, 2018

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Milleritaville – Swim Run Swim

2018, July 28

Chris – 55:30
Crip – 57:25
Drew – 57:40
Ryno – 58:26
Nathan – 59:54
Daniel – 60:25
Jake – 61:30

2017, July 22

Drew – 56:17
Crip – 67:50
Ryno – DNF

2016, July 9

Drew – 55:20
Colleen – 58:50
Andrew – 62:25
Andy – 65:14
Crip – 68:30
Ryno – DNF
Harrison – DNF

2015, August 1

Scott – 54:15
Chris – 54:20
Drew – 54:30
Ryno – 56:00
Crip – 62:25
Daniel – 62:45
Sarah – 64:03
David – 75:00
Harrison – 88:00

2014, July 18

Scott – 53:30
Ryno – 55:05
David – 55:06
Drew – 55:25
Colleen – 57:37
Andy – 63:13
Crip – 67:24
Sarah – 67:30

2013, July 20

Ryno – 57:45
David – 59:00
Crip – 61:15
Drew – 63:00

2012, August 4

David – 55:45
Crip – 55:45
Drew – 63:31

July 26:

Bench Press:
3×8, 3×6, 3×4
Descending Drop sets of 8-10 reps @ 125, 105, 85, 65
Ascending sets of max reps back up to 125

Metcon: 3 rounds of the following
1. 8 x DB Rows
2. Waiters Walk
3. 8 x Body Row
4. Farmers Walk

Core: 12 Rnds of 10 pot luck style