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.


Monday, February 17, 2014

Air Force WOD...sort of

Warm-Up ~ Run + 1/2 Leg Blaster + 10 Burpees + BB Cmplx

Air Force WOD (*Sort Of) (G-Force by CFNE)
For Time:
20 Thrusters
20 Power Cleans
20 Shoulder-to-Overhead
20 OHS
20 Front Squat
* Perform 5 Burpees EMOM...start WOD w/ Thrusters!

EMOM for 8 Min:
3 Muscle Ups + 30 D/U

HEAVY WALL BALL TEST
For Time:
30 Wall Balls (30#/20#)
~ 1 Min REST
20 Wall Balls (30#/20#)
~ 1 Min REST
10 Wall Balls (30#/20#)

*Air Force WOD has SDLHP rather than Power Cleans + it is only 4 Burpees OTM!

 Kate ~ 12:00 ?? / Wall Ball Test Complete
Desi ~ 15:00 /
Oz ~ 12:57 /
Feidt ~ 8:54 /
Bertag ~ 9:54 /
tb ~ 7:56 / 3+30-3+30-3+30-X-3+30-3+0-3+0-2+30=20MU+150D/U / (2nd Hr.~ 3:56)
PM-
Val~ 7:55 / WB 6:36

Bertag had about 3 or 4 Tabata Sets of Exercises in before the WOD! He is an animal that does not know half speed or maintained effort...it is always ALL-OUT with this beast!!! Impressive!
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