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, January 9, 2017

Locked Up

Warm-Up
No Roll Out today...quicker
Leg Blaster
BB Warm-Up
Burgener WU

SNATCH Prep
Pausing OHS (2sec)
5 Min to work to heavy 1-Rep

Snatch Balance
5 Min to work to heavy 1-Rep

SNATCH
OTM
2 x 67%
2 x 73%
1 x 78%
2 x 73%
2 x 78%
1 x 83%
REST 1min
5 Min to work 3 x 1-Rep...climb or stay...

GRIDLOCK
AMRAP in 15min:
30 Wall Ball
20 Power Snatches (75/55)
5 Ring Muscle Ups (alt = 10 C2B or Pull Ups)
(great thought process on this...divide up the 30's and the 20's into smaller rounds...even though you can go UB...don't...save some for the MU or Pull Ups...cannot afford to have that round cost you.

Ca$hout (pick one... Rest as needed b/t BUT...approx 5min cap)
5 x 50 UB D/U
6 x 30 UB D/U
7 x 20 UB D/U
5 Min of D/U work...get largest string you can...

Jones ~ ?? / ?? / 95# / 2 Rnds / XX
tb ~ 225# / 185# / 185# / 3 Rnds + 10 WB / 5 x 50 completed in 5:22


Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)