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.


Saturday, February 4, 2017

CF Big Dane

Down in Mad-Town for the clinic...

Got the WOD in this AM with the Birthday Boy ~ Tyler Wendt
Well...he officially turns 21 tonight at midnight!
But he does have the keys to Big Dane (he now teaches/coaches there!)

Warm-Up
Roll / Mobilize

Heavy Singles
0:00-8:00 ~ Pause (2sec) Front Squat
8:00-16:00 ~ Clean Pull + High Hang Sqt Clean + Hang Squat Clean
16:00-24:00 ~ Squat Clean

@ 35:00 (11min Rest)

BIG RIG
5 Rnds for Time:
20/15 Cal Assult Bike (Airdyne)
12 DB Burpee Box Step-Ups (50/35)
9 Squat Cleans (135/95)

Finisher
OTM x 10:
even = 15 Sit Ups
odd = Max STRICT Pull Ups in 30s

Wendt ~ 275/205 /245 / 24:42
tb ~ 265/205/245 / 32:42 / 50 total Pull Ups (10's each time)
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