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, May 1, 2018

Oh Jerry!!!

Daliege was in...but Casey was not... That is good... Casey would have KILLED this WOD...
Sets us ALL up for feeling crumby!!!

 Warm-Up
Mobilize
1-2 Rnds ~
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
10 Hollow Rocks
10 Supermans
-----------------
5-4-3-2-1
Spidey & Reach
Inchworms
-----------------
JERRY (past HERE)
For Time:
1 Mile Run
2K Row
1 Mile Run
*Goal is to PUSH the 2nd Mile...go about 10-15s slower than your 2k pace on row...
PUSH that 2nd Run...
------------------
MIDLINE
For Time:
100 Abmat Sit Ups (cannot anchor feet)

A.Johns ~ 800m/2K/800m ~ 23:40
Daliege ~ 25:34 (2 school laps ~ 7:45/8:15/??)
Z.Wendt ~ 28:24 (2 school laps each time)
tb ~ 26:58 (12 Laps ~ 9:15/8:13/8:58...may have done an extra lap in first mile...)

Love the Lord your God with all your heart, all your mind and all your spirit!
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1 comment:

  1. Shawn BrehmMay 2, 2018 at 9:30 PM

    Modified wod: "Triple 3" for time.
    Row 1800 meters = 7:30
    200 single unders
    Run 1.8 miles = 14:30
    Total time: 24:30
    Then 2 min amrap of:
    2 box hspu + 3 kipping hspu (3+2 reps)
    1 min rest then,
    1 box hspu + 4 kipping hspu (3+1reps)
    Then midline conditioning:
    21-15-9 ab mat sit ups
    After each set 15sec. L-hold.
    Time = 3:49.

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