First off...Casey and Oz did this:
OTM x 16
1 = 3 PC
2= 2 Hang Sqt Clean
3 = 1 Squat Clean
4 = REST
3 Rnds for winner
25 Cal Rower
21 Burpees
15 Air Squats
12 Clean & Jerk (95)
3min Rest b/t Rnds
Casey = Winner
Oz = Loser
Then the rest of the world woke-up and performed...
Warm-Up
Mobilize & Roll (10-15min)
Warm-Up
3 Min Bike
2 Rnds:
3 Scap Retractions + 2-3 Strict Pull Ups
6 Russian Babymakers
9 Overhead Squats (PVC)
12 Abmat SU
20s Sampson Stretch (ea side)
-----------------
BB Warm-Up
----------------
2 x 10 Cassock Squats
---------------
TEMPO FRONT SQUAT
OTM x 9min:
5 sec Lower, 2 sec @ Bottom
1 Rep @
60% for 1-3
65% for 4-6
70% for 7-9
FEEL GOOD FRIDAY
TEAM of 2...
AMRAP in 20min:
50/35cal Row
50 Burpees
30/21 Cal Bike
50 Kettlebell Swings (50/35)
No Partner...No problem ~
Indy version:
2 Rnds for Time:
25/21cal Row
25 Burpees
15/10 Cal Bike
25 KBS
A.Johns ~ 75-95-115 / 2 Rnds completed
S.Brehm ~ 125-135-145 / team w/ tb
tb ~ 185-195-205 / team w/ Shawn B
Brehm/Biolo ~ 2 Rnds + 112 Reps (12 cals on bike)
GREAT PUSH at the end...we worked VERY well together...good TEAM effort, picked each other up and little to no time off...someone was always working!!!
Wendt & Lubeck went after it today after school... a great effort by the young guns...but with age must come some wisdom... I would not tell them what our score was...Just that we were closer to 3 rounds than to two...
Wendt/Lubeck ~ 2 Rnds + 4 cals on bike...
Therefore do not be perturbed; remain calm so that you will be able to pray.
Great job everyone.
ReplyDelete