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 10, 2016

Wed/Thur

Halbur, Witt, Jones & tb on Wednesday
Tonn, Daliege & Stan on Thursday

Get a warm-up in...
Wed did this:
10 Spiderman & Reach
10 Slow Squats
10 Walkouts
10 Fast Squats

BB Complex

WOD's

HSPU (or variation...strict press / push ups / etc)
EMOM x 12
1st = 50% Max UB Reps
2nd = 40% Max UB Reps
3rd = 35% Max UB Reps
4th = Rest

SQUAT
EMOM x 12:
Odd = 4 x Front Squat (60% Front Sqt Max)
Even = 8 x Back Squat (Same Wt.)

DU/ BFB
EMOM x 12
Odd = 40 D/U (do not work more than 40sec)
Even = Max Reps Bar-Facing Burpees in 40 sec (20s Rest b4 the D/U)
Score is TOTAL # of BFB!!!

Halbur ~ Strict Press / 165# / 11-10-10-10-10-12 (63 TOTAL)
Witt ~ 4-3-3 Push Ups / 45# / XX
Jones ~ ?? / 75# / XX
STAN ~ XX / XX / 8-9-10-10-11-13 (61 TOTAL)
Daliege ~ Mod PU / 95# OHS / 11-11-11-8-11-13 (65 TOTAL)
Val ~ Banded 4-3-3 / 65# / 10-10-9-9-11-11 (60 TOTAL)
tb ~ 4-3-3 / 165# / 10-12-12-12-12-15 (73 TOTAL)

Jesus is King (King of Kings...Lord of Lords)

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