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Sunday, September 3, 2017

Self Destruct

Labor Day we will be having a classes on the hour starting at 8am and repeating at 9, 10 & 11am. The workout will be a 3 person Team Hero WOD. If you have a team already that’s great and if not no big as we will get everyone set up as we always do for team workouts. I highly encourage anyone that usually shy’s away from team workouts due to that pesky self deprecating ego telling them that they are slowing their partners down. For one I know personally I enjoy a little longer break and the way we are laying out the rep scheme everyone will be able to move rather fast. We are going to celebrate Labor Day by laboring our butts off with a few friends.
Have a great Sunday!
1.) Self Destruct
5 – 3 minute AMRAP with 1 minute rest in between each round
5 Dumbbell Clean Thruster 50/35lb
7 Chest to Bar Pull-ups
9 Hand Release Push-ups
note: one head of the dumbbells must touch the floor, record total rounds for each 3 minute AMRAP
2.) 400m Stage Run
Stage 1: From 0 to 3 minutes run first 400m (3 min)
Stage 2: From 3 to 5:30 minutes run second 400m (2:30 min)
Stage 3: From 5:30 to 7:30 minutes run third 400m (2 min)
Stage 4: From 7:30 to 9 minutes run fourth 400m (1:30 min)
Stage 5: From 9 to 10:30 minutes run fifth 400m (sub 1:30 min)
note: have a watch on hand and/or coach at 200m turn around calling out split. record furthest stage and if you fail a stage continue to run 400m segments until 10:30 min is on the clock. if you finish the stage before the set times wait until next stage to start running but try really hard to keep the exact pace.

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Amanda Zeamer
GG work
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Betsy Soletski
I was there
2
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Brett Kohout
✅ @ 40# & ✅
All 400m completed under cap
5
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Brittany Nohr
I was there
Hs walk work almost at 20 ft
5
4
Happy birthday!
RaLinda Lamberies
Happy Birthday! 🎉
Kelsey Waack
Thanks guys!
Brittany Nohr
Happy birthday!!
Betsy Soletski
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Erin Collins
15# db/green&black band rds 1-3 pullups, jump c2b rds 4-5. Ran 9:15 mile with Ang & Ashley- sorry for lack of conversation can't talk and move 🤷🏻‍♀️😂
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Grant Soletski
2+1HCT, 2+2, 2+1, 2+2, 2+1
35lb DB , box ring rows HAPPY BIRTHDAY BRIT!
6
1
Thanks Grant!
Brittany Nohr
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Kelsey Waack
20# db, red band
AMRAP: 1 + 7 c2b all rounds // 400m run in first 3 min, then reverse tabata on assault bike. Nice to finally get a little run in ...
3
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Pauly VanderKelen
In Prentice, WI
Push-up card game = over 300 push-ups / Lateral, anterior, and 45 degree dumbbell flys with a 20# dumbbell. Some shoulder presses and arm curls as well. Assisted Laura in her handstand walking practice. Traveled back to Green Bay.
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RaLinda Lamberies
Rds1-3 2rd@20# db & band C2B/ Rds4-5 1@20#db no band C2b
1:51; 1:50: 1:58
5
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Theresa Rosenquist
🎁!
AMRAP @#17.5; 1R +5 C2B}×1; 1R+3C2B}÷3; 1R+2C2B}×1; 800m on Ass.Bike, all w/in times except final - 200m @1 min. Lat & pec smashing post.
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