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.


Wednesday, December 28, 2016

Drink it Up....

After a nice little warm-up...

Nic and Val did Mondays little bitch Ignition (HERE)
Syd ~ 15's + 15 (105 Reps)
Val ~ 15's + 12 (103 Reps)

Warm-Up
Move/ Roll

500m Row
9 Spidy & Reach + 9 Walkouts
350 Row
7 S&R + 7 Walkouts
200 Row
5 S&R + 5 WO

BB Warm Up

Squat Stamina
EMOM x 12:
o = 3 Front Squats (60% F.Sqt Max)
e = 6 Back Squats (60% F.Sqt Max)

TRIPLE SEC
5 Rnds of:
4 min WORK : 4 min REST:
30 Cal Row
15 Burpees over Rower (lateral)
Max # of 10m Shuttles w/ Remaining Time

tb ~ 170# / 85 total shuttles (suttles = 16-18-18-16-17)
had 1:05-1:10 for run time
30 cal in: 1:09(5.5) - 1:05(6) - 1:00(7) - 1:00(6.5) - 1:05(5.5)
Burpees were a BITCH!!!

Holy Innocents, pray for us!
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