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, November 4, 2016

Smooth Friday...

Nice Warm Up ~
Roll & Stretch
30s Singles + 400m Run + 30s D/U
10 Slow Air Squats + 15 Abmat Sit Ups + 20s Deadhang Hold on PU Bar

BB Warm Up (5 each):
Good AM + Back Squat + Elbows + Strict Press + Stiff-Leg DL + Front Squat

C2B Test (or pull ups)
1:30 Max # C2B
60s Rest
1:00 Max #  C2B
30s Rest
30s Max # C2B

Bar-Facing Burpees
2 min Max # BFB
30s Rest
1 min Max # BFB
30s Rest
30s Max # BFB

SMOOTH CRIMINAL
AMRAP in 15min:
60 D/U (120 Singles)
30 Wall Ball (20/14)
15 Deadlift (245/155)

Halbur ~ X / X / 3rnds + 5DL  (410 Reps / Singles + 185# DL)
STAN ~ X / X / 4rnds + 2WB (482 Reps / Singles + 165# DL)
T.Wendt ~ 65 (33-22-10) / 70 (40-19-11) / 3rnds + 1WB (376 Rx)
tb ~ 67 (37-20-10) / 49 (25-15-9) / 2rnd + 6DL (306 Reps)


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