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, April 17, 2018

Fire Needed...

Warm Up
Mobilize
500m Row + 10 Spidey & Reach
400m Row + 8 Walkouts
300m Row + 6 Inchworms
200m Row + 4 Scap Retractions + 4 Strict Pull Ups + 4 HSPU
-----------------
Strict HSPU
OTM x 12min (3 Rnds)
1 - 40%
2 - 35%
3 - 30%
4 - REST

Power Snatch Primer
5 Muscle Snatches
5 Snatch Grip Push Jerk
3-5 Rnds (form and tech)

Power Snatch
OTM x 10min
1 Power Snatch...start at 60% and build to heavy

RING OF FIRE
Ascending Ladder in 9min:
1 Ring Muscle Up* + 1 Power Snatch (135#/95#)
2 Ring Muscle Ups + 2 Power Snatches
3 RMU + 3 PS
Continue ADDING one rep each round
* Sub for Ring MU is 2 C2B Pull Ups (so 1 RMU = 2 C2B Pull Ups)

A.Johns ~ 6 Rnds + 8 (65#/Mod Pull Ups)
Daliege ~ 6 Rnds + 7  (95#/C2B)
Z.Wendt ~ 4-4-3 for Kipping HSPU / 165# PS / 3 Rnds + 1 (Rx...plus he missed about 5-10 MU...great effort)
tb ~ 2-2-2 / 165# / 6 Rnds + 1

Let the peoples praise you O God
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1 comment:

  1. Shawn BrehmApril 17, 2018 at 9:24 PM

    sb- 2-2-2 / #120 (missed #125) / 6 rounds +7 (95#c2b) / +2 rounds of 10 evil wheels & toe strikes, then 2min front rack hold (#95)

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