The Rocky Guide To Life quote “Going in one more round when you don’t think you can-that’s what makes all the difference in your life.”(Rocky)
Day 28 of the situp challenge. The last day!!! (84)
Wod #31
for time
800m run
10 pullups
10 dips
20 squats
20 situps
or Hopper Deck Card King of Diamonds
Daniel
for time50 pullups
400m run
21 thrusters
800m run
21 thrusters
400m run
50 pullups
The Rocky Guide To Life quote “If you know what you are worth, then go out and get what you’re worth.” (Rocky)
Day 27 of the situp challenge
4 rds for time
400m row
20 kb swings
20 situps
or Hopper Deck Card 5 of Spades
Tabata Something Else
Pullups pushups situps squats
The Rocky Guide To Life quote “I fight to win.” (Drago)
Day 26 of the situp challenge
Wod #187
run 1 mile
3 rds for time
25 wallballs
25 kb sumo deadlift high pull
25 pushups
100 jump ropes
or Hopper Deck Card Ace of Diamonds
Michael
3 rds for time 800m run
50 back extensions
50 situps
The Rocky Guide To Life quote ” Why do you wanna go back to the place you started from.” (Rocky)
Day 25 of the situp challenge
Wod #304
5 rds for time
12 push press
20 box jumps
or Hopper Deck Card 5 of Spades
Tabata Something Else
20 sec work 10 sec rest for 4 min.
pullups,pushups,situps and squats
score by total number of reps
The Rocky Guide To Life quote “I pity the fool” (Clubber Lang)
Day 24 of the situp challenge
Celebrate my daughter Laurie’s 18th birthday by
Laurie at the Res Run Oct. 08
row 1800m for time
as many rounds as possible in 18 min.
18 pushups
18 situps
18 squats
The Rocky Guide To Life quote ” Mick used to say the only difference between a hero and a coward is the hero’s willing to go for it, willing to take the shot.” (Rocky)
Day 23 of the situp challenge (69)
Wod # 176
5 rds for time
400m run
30 thrusters max weight 65# chose your weight accordingly
or Hopper Deck Card 8 of Spades
Last Ascent
5-10-15 reps for time
225# back squat
box jumps
In all the exercises we do, we need to be in the proper setup positions. We get hurt by lifting to heavy and being out of position. Always check your form/positioning with a pvc pipe before you grab the weights. If you never done the exercise wait to you have proper coaching. We all want to be safe then sorry.
Have a great week
Dave
Deadlifting
10-9-8-7-6-5-4-3-2-1
The Rocky Guide To Life quote “It takes a hell of a man to change, but you did it and you’re gonna prove it.” (Apollo)
Day 21 of the situp challenge
Wod #165
for time
100 squats
30 box jumps
30 sumo deadlift high pull
30 situps
30 thrusters
30 burpees
30 wallballs
800m run
or Hopper Deck Card 8 of Diamonds
Nancy
5 rdss for time
400m run
15 overhead squats (95#)
The Rocky Guide To Life quote “Maybe the show is over.” (Rocky)
Day 20 of the situp challenge (that’s 60 situps)
Wod #205
4 rds for time
300 jump ropes
400m run
500m row
or Hopper Deck Card 6 of Diamonds
for time
50 wallballs
40 d/u
30 kb swings
20 steps lunging waiters walk
10 box jumps