Tuesday, August 19, 2014

Hopefully you are remembering to save the date of September 6th for our 4th Anniversary.  We'll be posting more info soon.  

If you missed the Spartan Super this weekend don't worry, training begins for the Spartan Beast (October 25th) on Monday.


Yesterday's 9:00 a.m. after taking on the WOD.
Arm/Leg Swings
250m Row
2 rounds of:
10 Banded Dislocates
10 Banded OHS
10-50 DU’s

MOD
EMOM 10:00
Even: 2 OHS with :08 count to the bottom
Odd: Plank Hold for :45 (2nd and 4th set = left / right)

WOD
Conditioning
Row 1000m
30 Deadlifts 185/123#
20 Burpees over Box 20”
50 DU’s
Rx+ = 225/153# and 24/20” box

Extra Work
C2B Practice
7 sets of ?, :60 rest between sets
Pick a number (even if it is one) and complete all 7 sets at that number. Each week we'll add a rep until we get to 10 reps for 7 sets with :60 rest between sets.

50ft Unbroken Front Rack Walking Lunge - it’s ok to pause.  a broken set is defined as dropping the bar.

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