Syd "Goin' Solo" & Some other vacations (Feidt's & Tonn's @ Lake Superior...swimming in e coli)
Today was HEPP's Birthday (I think...)
He snuck in and got a WOD in without mentioning it!
Avoiding a B-Day WOD...Don't worry Steven ~ we will make it up!
HAPPY BIRTHDAY HEPP!!!
Sealfit
50 Low Row
ROM Drills (5-10 Min)
Back Squat to 1 RM
Strength
5-5-5+ Back Squat (65%-75%-85% of 1RM))
Stamina (Chipper)
15 Back Squats (80% 1RM)
75 Box Jumps (30" / 24")
400m Farmers Walk (55# / 35#)
Work Capacity
AMRAP in 15 Minutes:
1 Suicide Run (0-10m-20m)
6 Pull Ups
10 KB Swings (55/35)
Durability
3 mile Run
3 Rnds ~ 20 Sledgehammer Slams, 5 Romanian DL (Med. Wt.)
5 Minutes of Box Breathing & Warrior Yoga Hip Mobility (4 Lunges, 4 Duck Walks, 4 Grinders)
Britt ~ 265# / 210# for the Stamina
Val ~ 195# (PR) / 155# / 7 Rnds + 5 Swings / 1.5-2 Mile Run + BB, Hip Mob.
Hepp ~ 300# / 225# / 10 Rnds + 6 Pull Ups
Feidt ~ 275# / 225# / 9 Rnds + Shuttle Run
Krommy ~ 275# / 225# / 10 Rnds + Shuttle Run
tb ~ 335# / 275# / 7 Rnds + 4 swings / 1.5-2 Mile Run + BB, Hip Mob.
No comments:
Post a Comment