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, April 13, 2015

Smorgasbord

Today was a compilation of sorts... Everyone was doing something!
JB & Oz did the CFNE WOD ~ WOOF
Kate & Feidt did something they came up with...
For the Masters Programming, Monday has become a REST day, but I did the Sunday WOD!

So here goes:

WOOF
1 Mile Run
21 KB Swings
21 KB Goblet Squats
800m Run
15 KB Swings
15 KB Goblet Squats
400m Run
9 KB Swings
9 KB Goblet Squats
*KB = 70#/55#

JB ~ Killed it! (this is a statement from Oz)...meaning he beat Oz!
Oz ~ 20:35 (@55#)

Feidt & Maloney
21-15-9
TTB
Front Squats
400m Run
21-15-9
Ball Slams
OHS
400m Run
25 Burpees

Masters Qualifiers from CompTrain (Sun)
Strength
4-3-2-1 OHS
4-3-2-1 Front Squat
4-3-2-1 Back Squat
* This is a 12-set strength workout.
The goal is to increase weight each set! Once you begin on OHS, there is no more warming up for the Front Squats, you just climb in weight each set.

Boat Race
3 Rnds ~
500m Row
400m Run
* 3 Min Rest b/t Rnds

tb ~ 185-205-225-235(miss) / 245-255-265 (x1)-XX / skipped / 18:07 (4:00-4:03-4:04)
Did the Strength again w/ 4th Hr S&F ~ 185-200-210-225/235-245-255-265/275-295-315-330
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1 comment:

  1. UnknownApril 13, 2015 at 9:04 PM

    E-WOOF
    #135 front squat instead of goblet squat and #30 KB Swings

    ReplyDelete

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