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, May 30, 2018

Speedy Recovery...

Feelin' it today... But have to get back to the grind!!! Work it out!!!

Warm-Up
Mobilize ~ 10min
1 Rnd ~ SmashweRx Warm Up
then...
21-18-15 Cal Bike
b/t each Round:
5 Inchworms
10 Superman Rocks
5 Wall Squats
10 Air Squats
----------------
PUSH PRESS
4 x 6 (across)
~ increase from last week or 75-80% 1RM

SPEED BOAT
3 RFT:
30/21 Cal Row
25 Wall Balls (20/14)
10 DB Hang Clean & Jerk (left arm)
10 DB Hang Clean & Jerk (right arm)
DB = 50#/35# - adjust as needed...but you should be able to get 10 in a row when fresh!
Must complete ALL 10 C&J's on one side before switching...no alternating the arms...

C.Drake ~ 16:30
A.Johns ~ 18:18 (30# DB)
T.Wendt ~ 11:34
Z.Wendt ~ 13:52 (40# DB)
tb ~ 16:56 (rows were 1:22/1:38/1:58...sheesh...the slow down / WB's were 10-10-5/7-7-7-4/10-10-5 / DB C&J's were UB each side w/ a break b/t sides)
Whatever you do, whether in speech or in action, do it in the name of the Lord Jesus.
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1 comment:

  1. Shawn BrehmMay 31, 2018 at 5:49 PM

    sb-12:19 (21cal row / 16lbs @ 9ft / 35lbs d.b.)(rows-1:08-1:06-1:09 / w.b.-10-10-5/10-8-7/9-8-8 / d.b. unbroken)

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