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.


Monday, November 12, 2018

Jackie...you sweet gal...

Warm-Up
2 Rnds ~
90s Light Bike
5 Scap Retractions
10 Slow Air Squats
30s Alt. Sampson
-------------
2 Rnds ~
1 Stair Lap
5 DB Alt. Press
5 DB Waiter Squats (ea side)
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STAMINA SQUAT
EMOM x 12min:
o = 3 Front Squats
e = 6 Back Squats
(choose a wt around 60% 1-RM FS and stay for both)
---------------
JACKIE (past HERE)
For Time:
1000m Row
50 Thrusters (45#/35#)
30 Pull Ups
-----------
Optional...ABS
AMRAP in 8min:
Abmat Sit Ups
*EMOM starting at 0:00 perform 25 D/U

Johns ~ 105# / 12:?? (4:55.6 Row)
Daliege ~ 95# OHS/115# FS / 9:51 (4:04.4 Row)
tb ~ 175# / 8:47 (3:  Row) 30-10-10 / 15-9-6
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