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, October 3, 2018

Back on Track...

Finally feeling better and this WOD helped...
Worked out the low-back and shoulder from yesterdays canoe trip...

Warm-Up
Rolled out Thoracic & Lats
Rolled Quads & Adductors
Couch Stretch
then...
EMOM x 12
10-15 Burpees
30s Plank + 30s Dowel Passovers
5 Strict Alt. DB Press
7 Good AM + 7 Elbows + 7 Press

LONG GONE
5 Rnds ~
With a Running Clock (FGB Style)
60s Wall Ball (20/14)
60s Alt DB Snatch (50/35)
60s Max Cal Row
60s REST (& record)

Daliege ~ 3 Rnds (62-59-59) ~ 180 Reps
Ladick ~ 3 Rnds ???
Johns ~ (44-39-37-34-37) ~ 191
WB ~ 22-18-15-16-15 / Sn ~ 10-12-12-10-12 / Cal ~ 12-9-10-8-10
Schutz ~ (56-49-50-47-49) ~ 251
WB ~ 25-22-20-20-20 / Sn ~ 16-14-16-14-14 / Cal ~ 15-13-14-13-15
tb ~ (61-56-56-55-57) ~ 276
WB ~ 25-23-23-23-22 / Sn ~ 16-16-17-17-16 / Cal ~ 15-17-16-15-15
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1 comment:

  1. Shawn BrehmOctober 11, 2018 at 7:56 AM

    12:30 (only 3 rnds)
    wb - 25-24-23 / sn - 24-23-23 / cal - 20-20-20

    then right into 3 rft of: (8:12)
    60 s/u
    30 kbs (35#)
    15 burpees

    ReplyDelete

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