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, August 30, 2017

PUMP U UP!

Nice little pump-up WOD today... Lynne, with a twist.

Warm-Up
RPR
3 Rnds ~
250m Row
5 Scap Retractions
7 Push Ups
9 Abmat Sit Ups

3 Rnds ~
3 Bench Presses
3 STRICT Pull Ups

STRICT LYNNE
5 Rnds for Max REPS:
Max Effort (REPS) Bench Press (Bodyweight*)
Max Effort (Reps) STRICT** Pull Ups
4 Minutes Rest b/t Sets
*pick a wt you can get 10+ times when fresh
**if you cannot do 10+ Strict Pull Ups, stick with kipping

ROW CONDITIONING
3 Rnds:
30s Row (Fast-1:45), 30s Rest
60s Row (Med-1:53), 60s Rest
90s Row (Slow, 1:56), 90s Rest

Stan (@135#) ~ 12-6 / 12-7 / 9-6 / 8-6 / 10-6 (51-31) / Row Done
Wendt (@190#) ~ 15-14 / 10-11 / 6-8 / 6-8 / 6-8 (47-49) /  Row Done
tb (@190#) ~ 16-14 / 10-12 / 6-10 / 7-10 / 6-10 (45-56) / Row Done

At all times bless the Lord God, and ask Him to make all your paths straight and to grant success to all your endeavors and plans.
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