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.


Tuesday, December 27, 2016

12 Days

Well...here we go again... THIS is the 9th Annual 12 Days of Christmas WOD...

D & I did one on Saturday...but this one was longer!

"Rib Lake/Kromenacher" Special at the end!!!

12 Days WOD
1- VB Suicide Run (10-20)
2- Wall Crawls
3- Frog Complex's (75/45) Squat Clean Thruster + Back Squat Thruster = 1 Rep
4- TTB (alt = K2E or hanging knee lifts)
5- Burpees
6- Box Jump Overs (3 Blue / 2 Blue)
7- HR Push Ups
8- OH Lungewalk Steps (25/10)
9- KB/DB One-Arm Snatch (35/10)
10- GHD Sit Ups (alt = 4-cnt Flutter Kicks)
11- Wall Ball (20/14)
12- (Wo)Manmakers* (pick your DB wt)
*this is the Rib Lake/Kromenacher special...Push-up to Row w/ Rt, Push Up to Row with Left, jump feet up & Squat Clean to Thruster with the DB's = ONE REP


Before

After
Carson D ~ 39:32
Derringer ~
Oz ~ 41:30
T.Wendt ~ 41:36
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)