Monday, August 10, 2015

This Saturday we will have Festivus Games training at 10 a.m. Coach Albert will be going through the movement standards, workout strategies and running the WOD's.  If you are signed up or thinking about signing up, please come join us. For more info on the Festivus Games click on the link to the left.

Man Makers
Arm/ Leg Swings
250m Row
2 Rounds of:
3 Inch Worms
10 DB Thrusters
5 Strict Pull-ups or Negatives

Work Capacity Test
5:00 AMRAP
Max reps of Man Maker’s
Rx = 20/10# DB All reps must be proper form/ROM
Rx+ =25/15# or heavier, post weight in comments
Scale by eliminating push-ups
Military Scoring is
1-15=Poor / 16-25=Average / 26-35=Good / 36+ =Excellent

Rest 5:00 (use time to clean/put away equipment)

4 Rounds of:
2:00 AMRAP
Run 200m, max Walking Lunges with remaining time
Rest 1:00 between rounds
scale to 100m and/or Air Squats
Rx+ =250m, Walking Lunge w/KB’s 53/35#
Post total Reps

Shoulder Press
5-5-5-5-5 Ascending

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