JB & OZ are taking on 13.1 (Have fun...
JB ~ you should have entered...Still can...Be there with us on Sun @ 9am and get taped and IN!
Warm-Up
2 Laps
15 GHD Sit Ups
15 Back Ext
10 Strict Pull Ups
10 Push Ups
10 Reverse Lunges
#1) For Time:
20 Thrusters (115#-135# / 75#-95#)
2 Rope Climbs (sub = 20 Pull Ups, alt grip)
10 Thrusters
1 Rope Climb (sub = 10 Pull Ups, alt grip)
#2) 3 RFT ~
10 Hang Squat Cleans (135# / 95#)
30 Hand Release Push Ups
For those competing in 13.1 again on Sunday...ONLY Perform Warm-Up and #1...
Val ~ 6:28 (75#)
Kate ~ 7:30 (75#/purple band-pull ups & 2 sets of 20 Thrusters, by mistake) / 9:31 (@ 90#)
Des ~ 6:40 (75# / pull ups) / Stopped after 2 rnds (shoulder)
Britt ~ 4:45 (115#)
SimO ~ 7:03 (115#) / 11:31 (115#)
Feidt ~ 7:23 (135#) / 8:35 - 2 rnds
OZ ~ 163 Total Reps (45#-65#-75#)
JB ~ 139 Total Reps (75#-135#)
tb ~ 5:45 (115#)
The thought today was to workout, but take it easy... I know I did not convey that very well at the start.
This week has been great...Much to do & think about:
Anticipation of the 1st Official WOD for us...
How we are going to "attack" these wod's...
What we want to do for the next 5 weeks...staying as "together" as we can...
Support is #1!!! Supporting those in the games or supporting those that are not and doing some "extra" in the WOD's...It makes a difference...That is coaching...Helping evaluate movement and getting better...
Video links to come Sunday after Attempt #2...
9am for anyone that would like to be there!!!
watch...cheer...count... support...participate
YOU CHOOSE
watch...cheer...count... support...participate
YOU CHOOSE
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