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, January 28, 2019

SNOW DAY 2019...

And boy did we get some...
At least it was light and fluffy!

Jones was in as well so we got our lifts in for the day!

Warm-Up
90s Bike
6 x Spidey & Reach
5 x Inchworm
4 x Russian BB Makers
--------------------
BB Warm-Up
-------------------
FRONT SQUAT & HSPU
Every 90s x 6 ~
3 Reps + 25% Max Strict HSPU
2 Reps + 25% Max Strict HSPU
1 Rep + 25% Max Strict HSPU
Build for last 3 sets + 25% Max Strict HSPU after each
--------------------
SQUAT CLEAN THRUSTERS
EMOM x 10m:
20 D/U + 1 Sqt Clean Thruster (climb as you wish)
--------------------
LIFE JACKET
AMRAP in 5min:
27 Cal Row
27 Thrusters (115/80)
27 C2B Pull Ups
~ 5 Min REST ~
AMRAP in 5min:
21 Cal Row
21 Thrusters (95/65)
21 TTB
~ 5 Min REST ~
AMRAP in 5min:
15 Cal Row
15 Thrusters (75/55)
15 Pull Ups

tb ~ F.S. ~ 185-205-225-235-245-255 (2 Strict HSPU ea) / Sqt-Cl-Thr ~ 135-155-155-165-165-175-175-185-185-185 / 58 Reps (4 C2B) - 73 Reps (1+10cals) - 76 Reps (1+1Pull Up)
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2 comments:

  1. Shawn BrehmJanuary 28, 2019 at 8:02 PM

    3 RFT TEAM OF 3 WOD:
    W. Lubeck/R. Lubeck/S. Brehm
    2000 meter row 6:46/7:44/7:40
    14 db thrusters @ 35#
    34 kb swings @ 44#
    484 single unders
    108 burpees
    80 cal bike 3:18/4:01/3:44
    18 deadlifts @ 185#
    Rnd1 18:54 / Rnd2 39:40 / Rnd3 59.36
    WOW was this a grinder. Learned a lot about the bike and rower as far as good intervals with 3 people. I'm gonna feel this one tomorrow.

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