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, October 31, 2016

Soda or Pop

Well... what do you call it?!?!

Soda or Pop...

Warm-Up ~ Run/Row, Stretch, Mobility, Activation of Muscle Groups
3 Rnds ~
5 Push Ups, 7 Sit Ups, 9 Hip Extensions (or Good AM's)

10 Warrior Squats (stretch/mobility)
(squat down and grab bar at feet...reach up with one arm...high as possible...look at fingertips and get as long as possible with upright torso...keeping hips down, bring arm back to bar and switch)

SNATCH
EMOM x 5 ~
Snatch Pull + Pwr Snatch + OHS + Snatch Balance
then...
3 x 60%
3 x 70%
3 x 3 @ 75%
*all drop-down reps

7 Up
10 RfT ~
7 SDLHP
7 Front Squat
7 Push Jerk
(95#/65#)

Witt ~ worked Snatch up to 65 or 75# / 22:12 (45#)
tb ~ 135-155-170 / 16:25 (3@4:07, 6@8:58, 9@14:41...so 4:07, 4:51, 5:43...with the last rnd in 1:42)
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