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.


Tuesday, May 2, 2017

Twos-day Crew v.2

We did this little diddy on a tuesday last time...HERE

Warm-Up ~ 
500m Row + 10 Spidey & Reach
400m Row + 8 Strict Pull Ups
300m Row + 6 Walkouts

2 Rnds:
10 Push Ups
15 Abmats
200m Run

LEAD FOOT
#1) AMRAP in 4min:
27 Cal Row
27 Burpees
27 C2B Pull Ups

4M REST

#2) AMRAP in 4min:
21 Cal Row
21 Burpees
21 Toes-to-Bar

4M REST

#3) AMRAP in 4min:
15 Cal Row
15 Burpees
15 Pull Ups

Post-WOD
5 Min ~ Handstand Float Practice
5 Min ~ 5 Ring Rows + 5 Strict Ring Dips
5 Min ~ 5 Deficit Push Ups + 10 Slow Hip Ext.

Oz ~ 14C2B (68 reps) / 15TTB (57 reps) / 1rnd + 2Burp (62 reps) ~ 187 Reps
Daliege ~ 10C2B (64 reps) / 1rnd + 2cal (65 reps) / 1rnd + 1Burp (61 reps) ~ 190 Reps
STAN ~ 10C2B (64 reps) / 1rnd (63 reps) / 1rnd + 5Burps (65 reps) ~ 192 Reps
Z.Wendt ~ 15C2B (69 reps) / 12 TTB (54 reps) / 1rnd + 7Burps (67 reps) ~ 190 Reps
tb ~ 1 Rnd (81 reps) / 1rnd + 15cal (78 reps) / 1rnd + 6Burps (66 reps) ~

May the holy name of Jesus be infinitely blessed.

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