top of page
Search

Sunday September 21, 2019

CONGRATS TO THE LONGS!!! Dave Sr had his 3rd podium this season and is now ranked the #1 SPARTAN RACER IN THE UNITED STATES in the 55 + age grouping!!! Congrats Dave!

Dan‘s teamed up with Rock Solid and are sitting in 8Th out in North Dakota!!! We also had some others ROCK the Spartan course - Cris n Chad Walton, Betsy n Simba Kennedy

congrats to all!! Coach Tyler competes tomorrow in the Marsh Creek Tri, good luck Ty Crush it tomorrow Dan!!! I know I missed someone and it’ll come back to me and I’ll post tomorrow!


TEAM WOD

Teams of 3

Sand Bag Carry w/ OH KB Carry

Tire Flips w/ sledge hammer swings

Wall Ball Centipede

w/

Rope Climbs



73 views0 comments

Recent Posts

See All

Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3

21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees

WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus

bottom of page