1176:

1175: Saturday 1/23/16
BW: 23 great minutes of supreme movement
3 V-ups
10 sec star plank
10 mt climbers
run 100 m
3 dive bomber push ups
10 hands overhead sqaut
10 pistols or split squats
CompWod:
20 Snatches, 115/80
4 Rope Climbs (first 2 legless, then 2 regular)
10 Snatches, 115/80
2 Rope Climbs (legless + regular)

1175:

IMG_1409

ISPE putting on their suffer faces. Thanks for the great effort from all the athletes first semester. Missing from photo: Teagan & Finn.

1174: Friday 1/22/16
WOD: FT 3 6 9 12 15 18 21 (run a steady cool down run for 1000 m after rep 21 BJ)
kb swing 53/35
pull ups
box jumps
Mobility: 10 minutes
GA: 3 6 9 12

1174:

IMG_1393

I really like to ski! What do you like to do?

1173: Thursday 1/21/16
WOD: 1-10 Ladder
OTBB
thruster 95/65 – use appropriate load to assure great form and complete ROM!
GA: 1-7
STRENGTH: b. press 6X6@60% (mix it up: close grip, wide grip and in between)