Several of us are headed out to Navasota as competitors and spectators of the Spartan Race. Our teams (nhb sandbaggers, and Bravo Foxtrot) are competing at 11:00am and noon on October 3rd. It’s a 5K with obstacles like flaming hurdles, crawling through a corridor of mud, gladiators…etc. Nothing compared to a weighted “Murph”, I’m sure!
warmup: 100 double unders, 10 muscle ups, 20 pistons (10 each leg)
strength training: str. press 3-2-1-1-1-1
wod
“Jack”
AMRAP 20 minutes
10 push press 115/75 lbs.
10 kb swings 53/35 lbs.
10 Box jumps 24/20 in.
warmup: 1000m row
strength training: back squat 3-3-2-2-1-1
wod
800m run
21 pull ups
21 burpees
15 pull ups
15 burpees
9 pullups
9 burpees
800m run
warmup: 800m run, 25 OHS with PVC
strength training: handstand 2min total, take breaks as needed
wod
15 deadlifts 135/95
15 push ups
10 rounds for time
Congratulations to Jason, the new daddy of Morgan Avery McGarraugh. Born naturally on September 23rd, 2010, 8lb 4oz, 20.5 inches long. He says, “Both mother and daughter are doing great.”
If a precious baby isn’t reason enough to start strengthening your body, then I don’t know what is.
8:00am: open gym
Congrats Allan on your first muscle up!!
9:00am: TEAM wod
warmup: gymnastics
skills training: more gymnastics
wod
5 stations
2 minutes each station
1 minute rest inbetween
one legged run
pushups
ring rows
star jumps
sprints
warmup: 100 double unders, five minutes of “rage ball”
strength training: front squat 2-2-2-2-2
wod
150
medicine ball cleans
for time
warmup: 800m run, 25 ring push ups
strength training: turkish getup
wod
TABATA
row, situp, row, flutter kick
20 sec on 10 sec rest for 4 minutes each excersise
one min break between exerciseW.O.D
warmup: 1000m row, 10 pistons, 15 pullups
strength training: press 3-3-2-2-1-1
wod
3 rounds of 5 minutes
1 minute rest between each round
Use dumbbells for entire workout (35/25)
10 clean and squats
10 ft lunges
10 push press
10 ft lunges
warmup: 50 double unders, 50 situps
strength training: dead lift 3-3-2-2-1-1
wod
“Cindy”
AMRAP 20 minutes
5 pull ups
10 pushups
15 squats
