1.) In 17 minutes using the sets of 10-10-8-6-4-2-2-1-1 to establish a 1RM Overhead Squat. PVC does not count towards reps, obviously but once you lift a barbell start your sets. Chart your course wisely
Upon completion of 17 minutes
Run 1.5 miles Not for time but not a slow jog either. It is going to be cold so dress accordingly. (If you do not want to run due to redonk cold scale with 2200m row)
3.) 7 min. alternating every 30 sec. Hollow Rock/Superman
Note on Hollow Rock/Superman: I understand we do these and GHD Sit-ups every other day and I understand they are difficult. Do you know why they are difficult for you? Well, because your core is not where it needs to be and it needs to be your priority. It is the center of everything we do and it is one area where you cannot allow yourself to be weak. Put solid effort in this everyday and I promise you within 3 weeks you will see the improvement in your stability which will lead to improved movement and on top of that you’ll start to see some abs you haven’t seen for a while.
*4.) 3 rounds
500m Row
50 Double Unders
Rest 1:1
Upon completion of 17 minutes
Run 1.5 miles Not for time but not a slow jog either. It is going to be cold so dress accordingly. (If you do not want to run due to redonk cold scale with 2200m row)
3.) 7 min. alternating every 30 sec. Hollow Rock/Superman
Note on Hollow Rock/Superman: I understand we do these and GHD Sit-ups every other day and I understand they are difficult. Do you know why they are difficult for you? Well, because your core is not where it needs to be and it needs to be your priority. It is the center of everything we do and it is one area where you cannot allow yourself to be weak. Put solid effort in this everyday and I promise you within 3 weeks you will see the improvement in your stability which will lead to improved movement and on top of that you’ll start to see some abs you haven’t seen for a while.
*4.) 3 rounds
500m Row
50 Double Unders
Rest 1:1
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10:46 row, 110# bench PR
10
0
Ryan Froelich, Erin Buntin, Nate Hall, Cole Cravillion, RaLinda Lamberies, Michelle Johnson, Anna Schumacher, Charlie Spry, Pauly VanderKelen and Sylvia Christensen
Andy Glawe
10:21 row, 170# ohs PR
23
4
Hey Andy can I get another thing of vanilla whey and peach mango recovery. Thanks!
It will be there tomorrow
It will be there tomorrow
Hey Andy can I get another thing of vanilla whey and peach mango recovery. Thanks!
Steve Schaefer
175 OHS, 8:55 row
The recovery burpees every two mins during the row were not ideal.
14
0
Sylvia Christensen
14:15 run (one armed)
up to 105# OHS, Diane
20
8
Why was your run 'one armed'?
It was her OHS
Wowww...
Ha! I was holding a jacket hood up with one hand during the run
Ha! I was holding a jacket hood up with one hand during the run
Wowww...
It was her OHS
Why was your run 'one armed'?
Theresa Rosenquist
#120 OHS (PR off shoulders),
1.5 mi run: 15:46 (freakin kkkkold! & that was @ 9:45. You 5-1-5 & 6:15erz - proud of ya!!) HR/SM & ROM.
12
4
Tina Schmidt
175# OHS (10# pr)
Diane ~4:00 with strict HSPU
21
10
You're on fire!!!
Look out! Rick star Tina!
Haha, rock not rick!
Great Job Rick!
Announcer; Tina Schmidt sticking to the strict hspu!Flashback to regionals 2012 :)
Announcer; Tina Schmidt sticking to the strict hspu!Flashback to regionals 2012 :)
Great Job Rick!
Haha, rock not rick!
Look out! Rick star Tina!
You're on fire!!!
Todd Rocheleau
13:39 run
OHS - worked on depth.....improving Did some GHD and weighted sit ups
19
0