It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, August 19, 2013

Amanda & Alternatives

Warm-Up:
800m Run
Burgener Warm-Up

AMANDA
9-7-5
Muscle Ups
Squat Snatches (135#)

Snatch Complex
3 Rnds (across):
1 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch
Rest 1-2 Min b/t sets...get heavy and stay there for 3 sets

Strength
SQUAT 3RM

Can't do MU...No Problem...Do this WOD instead:
3-Fifty-7
For Time:
3 Rnds:
3 Sqt Cleans (135#/95#)
3 HSPU
3 Rnds:
5 Push Press (135#/95#)
5 Box Jumps (30"/24")
3 Rnds:
7 Back Squat, taken from ground (135#/95#)
7 Burpees

Des ~ 357=9:33 (90/65/95)
Val ~ 357=8:58
Simo ~ 357=8:01
Hepp ~ 357=8:27
Feidt ~ 357=8:58
Bertag ~ 357=9:00
tb ~ 9:38 / 155# / 320# (hi-bar)
Syd ~ 11:26 / Front Squat Practice
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