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.


Thursday, November 7, 2013

TEST DAY

Today is a WKCE Test day @ LHS...
11 & 12 graders have a nice 4 day weekend!!!
Where was that when we were in school?!?!
Maybe some of you young pups had it this way...but back in the old days...

Warm-up-
Frog Complex (4 rnds)

The River Styx
For Time:
1K Row (1000m) followed immediately by:
21-15-9
Swings (70#/55#)
Burpees

Clean & Jerk
OTM x 12min ~ 1 Squat Clean & Jerk (75% 1RM)

Strength
Back Squat 2 x 3
Front Squat 10 x 1, across

Red ~ 9:40 (35#)
STAN ~ 9:33 (55#)
Oz ~ 10:42 (55#)
JB ~ 10:29 (70#)
tb ~ 10:30 (70#) / 175# / later...

Oz & JB went head-to-head...it was great! Off the rowers at the same time...pushing each other thru the 21-15-9...great motivation!!!
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