...THIS WEEK!!!
AnythingOnce WR mixed team of Tonn/Biolo are competing for the state of WI title...
We will keep you posted...
3-4 workouts coming tomorrow...
Wed will turn into a REST DAY, so we can go on Thur/Fri AM sessions...
Then decide how to attack the weekend and Monday...
Workouts are released on Wed Nights... & we have till Monday evening to submit scores!
Any other TEAMS out there going to compete??? Even if only trying in AM... Find a partner you want and let's go!
Warm-Up
60s Slow Bike + 5 Spidey & Reach
45s Med Bike + 5 Walkouts
30s Med/Fast Bike + 5 Inchworms
BB Warm-Up
3 Rnds:
3 DL+3HPC+3PJ (#1 Wt)
...then 7 Cal Row
REST AS NEEDED
2 Rnds:
3 DL+3HPC+3PJ (#2 Wt)
...then 7 Cal Row
REST AS NEEDED
3 DL+3HPC+3PJ (#3 Wt)
...then 7 Cal Row
4-5 MIN REST
CAPTAIN CRUNCH
Part #1
In a 4min window:
3 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (95/65)
Max Cal Row w/ any time remaining
4 MIN REST
Part #2
In a 4min window:
2 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (1355/95)
Max Cal Row w/ any time remaining
4 MIN REST
Part #3
In a 4min window:
1 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (155/105)
Max Cal Row w/ any time remaining
FINISHER (not for time, just get them in)
30 Wall Walks
Stan ~ 18 cals* (75#) / 29 cals (95#) / 45 cals (115#)
Oz ~ 28 cals (75#) / 30 cals (95#) / 47 cals (115#)
Daliege ~ 23 cals (95#) / 22 cals (115#) / 35 cals (135#)
Syd ~ 5 cals* (95#) / 15 cals* (115#) / 32 cals (135#)
tb ~ 25 cals / 24 cals / 40 cals* / Wall Walks completed 15 at end + 15 w/ 1st hr
* = crappy rower
Make us humble of heart, help us to serve one another out of reverence for Christ.
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