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 20, 2016

Hi-Ho the...

Mistletoe!

12 Days of Christmas... Tuesday, Dec. 27th 8am
Spread the word!!!

WU/Activation/Primer
Roll...
300m Row
3 Rnds ~ 9 Sit Ups + 6 Push Ups + 3 STRICT Pull Ups
300m Row

BB Warm-Up

C2B Pull Ups (retest from 11-4)
AMRAP in 1:30: Max Reps C2B*
60s REST
AMRAP in 60s: Max Reps C2B*
30s REST
AMRAP in 30s: Max Reps C2B*
*or scaled to what you need

MISTLETOES
3 RFT~
500m Row
12 Push Jerk (155/105)
15 TTB

Fini$her
~ 50 Hip Extensions
~ Bulletproof Shoulders

Oz ~ did Comptrain's Row Conditioner Preset ~ (v1:40/20r...9) then worked thru the 12/15's
Halbur ~ 11:31 (135# & 2 running laps)
Daliege ~ 13:50 (bike & 135)
STAN ~ 13:00 (95)
tb ~ 71 (15-10-10-5 / 7-6-5-3 / 5-4-1) / 11:24 (1:55/1:59/2:12rower / splits=3:35-7:40-11:24) / 

This stuff is working...from mindset to conditioning...feeling better, thinking better...doing better!

And now we follow You with our whole heart, we fear you and we pray to you.
~end of Azariah's Prayer in the furnace
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)