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, February 27, 2019

Hump Day...

Middle of the week... time to get a bit of strength/tech in and then a quicker WOD!!!

Warm-Up
3m Run
BB Warm Up
Clean Progression
-----------------
POWER CLEAN
Every 2min for 20min (10 sets)
1 x Power Clean (climb as heavy as you like)
----------------
OPTIONS
A) 
9-7-5 for time:
Power Clean (205/145)
Ring Muscle Ups

B)
15-10-5 for time:
Power Clean (155/105)
Bar Dips (2x's if Chair Dips ~ 30-20-10)

Johns ~ 125# (went for 135# twice...almost there!!!) / B) ~ 6:41 (95#)
Stan ~ ??? / B) ~ 3:54 (95# / banded dips...should have made him do 30-20-10...STUD!!!)
Radtke ~ tech at 95-115# / 7:10 (95# / Banded dips)
Daliege ~ 215# / B) ~ 6:50 (155#)
tb ~ 225# (235# missed 2x's) / A) ~ 9:37
PC ~ ALL singles, but clustered with larger breathing 3-3-3 / 3-2-2 / 3-1-1
MU ~ 3-3-3 / 3-3-1 / 4-1
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1 comment:

  1. Shawn BrehmFebruary 27, 2019 at 8:11 PM

    2/26/19
    Pausing clean pull: 115-125-135
    3" off floor & past knees
    PC&J: 115-120-125-130-135
    On the 1:30x5 / 2PC + 1 SJ
    Conditioning:
    Every 4min x 3
    9 dead lifts
    12 burpee
    15 cal bike 1:09/1:00/:46
    2/27/19
    4 rnds of:
    40 s/u + 4 strict pull ups
    3 sets of 3 position snatch:75-85-95
    Wednesday primer: OTMx16 (4rnds)
    1. 5 bjo + 5 ttb
    2. 4 ps + 4 ohs 65#
    3. 3 pull ups + 3 khspu
    4. Recovery row / bike
    READY FOR 19.2...

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