130830 Friday

All the training allows my body to be a more powerful vehicle for my mission. Appreciating how you help make it all happen."-Drew /www.climateinteractive.org

“All the training allows my body to be a more powerful vehicle for my mission.”-Drew www.climateinteractive.org

Labor Day Hours! 

Warm-up

AMRAC in 8 minutes with 8-12:

1-arm DB SDHP alternating arms

BTNP

RKBS

Lateral Jump over KB

NTE 3 Rounds.

Strength/Skill Development

Complete 2 sets of:
A1. Good Mornings @ 3011;  8-12 reps

A2. DB/KB Snatch x 6-10/arm

A3. K2E x 8-12 AFAP

WOD

Complete 4 sets of:

In 2 minutes complete:

15 RKBS (tough but UB)

30 Lateral Jumps over KB (KB flat on side)

Max distance Row in remaining time.

Rest 4 minutes.

Post best G’am x 12, Snatch x 8+ & total distance rowed over 4 sets.

One thought on “130830 Friday

  1. Shanna Post author

    Name G’AM/1aSn/KB/Distance Rowed
    Ben T. – - 53/1080
    John F. 115/55/70/1228
    Denise 65/35/45/1153
    Ozzie 75/40/44/1030
    David P. 75/35/-/1005
    Jeff G. 95/35/53/1092
    Suzie Q. 65/30/40/1064
    Frank 95/55/53/1006
    Caleb P. 115/45/62/1401
    Jess H. 55/25/35/1355
    Holly 45/25/40/1152
    MenneM 75/40/62/1074
    John K 75/40/53/1140
    Tom R. 95/53/70/1230
    Josh W. 95/35/70/1238
    Patrick 65/40/44/1073
    Jason
    Tom H. 65/40/70/1124
    Jana 45/25/35/1077
    Jen B. 42/20/35/1231
    Seth 65/35/52(70)/959
    Corey H. 65/40/53/53/1265
    Peter 65/65/1236
    Joel 145/53/80/1300
    Lisa 55/20/35/827
    Max 115/35/62/1216
    Courtney 85/35/53/1188
    Jason M. 115/45/53/1114
    Robert F. 115/45/61/1345
    Amy 75/25/30/675
    Moriah 55/25/35/1077
    Jamie 75/52/78/1117
    Rick F. 85/35/52/1067
    Antknee 115/53/79/1193
    Julie 62/25/39/956
    Tina 55/25/53/1002
    Jim 75/55/906

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>