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, April 3, 2019

work...

3 Rnds ~
SmashweRx Warm Up
10 Spidey & Reach
10 Side Plank & Reach Thrus
10 Down-Dog Toe Slaps
10 Kneeling Thoracic Twists
10 TEMPO or Wall Squats
-------------------
Push-Pull-Row
3 RFT ~
5 L-Sit Pull Ups (scale to Hanging Knees, Strict, Kipping, Assisted)
15 HR Push Ups (Keep as Strict as you can)
750m Row

Daliege & Ladick did this WOD...not sure of time...
Johns ~ 22:02
tb ~ 17:30 / 3 Row times (damper setting) = 3:01 (1) / 2:58 (3) / 2:55 (2)
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1 comment:

  1. Shawn BrehmApril 4, 2019 at 3:36 PM

    modified to:
    3 RFT: (forgot to look at clock when i finished)
    5-4-3 L-sit bent knee pull ups
    15-12-9 Strict push ups
    5-4-3 L-sit bent knee pull ups
    15-12-9 strict push ups
    750-500-250 meter row (2:54-1:46-:53)

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