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, June 5, 2018

That was quick...

Mobilize...
Warm-Up
3min - 2min - 1min Bike
b/t rnds on bike:
3 Scap Retractions
5 HR Push Ups
7 Alt DB Snatch (light)
9 Abmat Sit Ups
12 Hip Extensions
-------------------
GYMNASTICS TESTING
#1) STRICT HSPU (modify/scale as needed)
Max Reps at STRICT HSPU

#2) STRICT Pull Ups
Max Reps at STRICT Pull Ups

----------------------
FIGAWI
AMRAP in 18min:
200m Run
16/12 Cal Row
12 C2B Pull Ups
8 Alt. DB Snatch (70/50)

This is meant to get HEAVY...so dont let that fool you...after the 200m run it is PULL(row) - PULL(C2B) - PULL(Snatch)...
Break the pull ups even if you feel you don't need to...unless you feel you will go thru the entire WOD w/o breaking...otherwise, envision your 3rd round, and start like that...
Slow is SMOOTH & Smooth is FAST!!! Remember that...

Daliege ~ 20 w/ knees on 30" box / 12 Strict / 4 Rnds + 175m run
A.Johns ~ 12 w/ knees on 30" / 5 mod w/ feet up / 4 Rnds (35#)
Stan ~ XX / XX / 4 Rnds + 16cal Row (40#)
tb ~ 6 HSPU (+2 PR) / 22 Pull Ups (+2 PR) / 4 Rnds + 200m Run
Pull Ups = 7-5 / 4-4-4 / 6-3-3 / 5-4-3 ... 4's or 5-4-3 was best...could do all the snatches in a row!
Snatch = 4-4 / 8 / 6-2 / 8... was all how I came off Pull Ups!!!
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2 comments:

  1. Shawn BrehmJune 5, 2018 at 9:12 PM

    NICE JOB TB ON THE PR'S.

    sb-8 HSPU (+2pr)/ 19 pull ups (+3pr) / 4 rounds+ 200m run + 16 cal row.(pull ups 4-4-4 / snatchs (50#) unbroken)

    ReplyDelete
  2. tbJune 7, 2018 at 6:28 PM

    VERY WELL DONE!!! PR's all around!!!

    ReplyDelete

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