Saturday, December 6, 2014

Good Luck to Heather and Nate C. competing today at the Augusta Winter Throwdown!!  Remember we have a Free "Trial" workout this morning at 9:00 a.m. Please arrive 10 minutes early to meet the coaches.

For more info click on the "On-Ramp" icon to the right!

Arm/Leg Swings
Run 250m
3x10 of:
KB Swings (light)
Ab-mat Sit-ups

WOD
Conditioning
Team Workout
25:00 AMRAP
50 Ab-mat Sit-ups
40 Wallballs
30 KB Swings
400m Run (200m each)
Rx+ = 40 Wallballs, 30 KB Swings and 20 TTB, same run

Extra Work
1. For time:
A. 15-12-9 Thrusters, 95/63#
B. 12-9-6 Power Snatches, 95/63#
C. 9-6-3 Hang Squat Cleans, 95/63#
1 minute rest between sets
Rx+ = 115/73#




No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.