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.


Friday, April 4, 2014

Back In!!!

D.Witter is back! AND we're not talking Coach Dan Witter! This Witter is utilizing the wt. room the proper way!!!

She did a great job today...


Jigsaw Run is ONE month away...Get signed up HERE
We will have more in some future blogs!!!

Warm-Up:
60s of Jump Rope
15 GHD Sit Ups
15 Back Extensions
10 Shoulder Dislocates
10 Strict Pull Ups
10 HSPU
10 Reverse Lunges (Sampson Stretch)
10 OHS (or Squat Therapy)
10 Band Pull Aparts
Specific Exercise Warm-Up (today: Burgener Warm-Up / Snatch Tech.)

Isabel (check last time HERE)
For Time:
30 Snatches (135#/95#)

Strength
4 x 6 UB Muscle Ups

SKILLS
EMOM for 10:
odd = 6-10 HSPU
even = 40 D/U

Oz ~ 3:00 (105#)
Britt ~ 4:26 (115#)
Val ~ 4:00 (95# Sqt Cleans) / EMOMx10~odd=8 T2B/even=D/U
Des ~ 4:28 (65# Sqt Cleans) / EMOMx10~odd=8 K2E/even=D/U
Witt ~ 5:36 (35# OHS) / EMOMx10~odd=6 Push Ups / 60 Single Jump Ropes
tb ~ 2:41 / 6 UB MU each set!! / HSPU=10-10-9-6-7 & D/U=40's

Improvement by OZ on his Isabel... 10# up for the Snatch!!! Awesome!!!
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1 comment:

  1. tbApril 5, 2014 at 11:05 AM

    E - Friday: 4 rds of 1/2 mile run, 500m row.

    max set benchpress reps #135 - 19 reps needed a spotter for # 20

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