Friday, 7/12/2019

Friday, 7/12/2019

Today is a GREAT day!  With a moderate distance bike to kick off "Steam Engine Annie", the first round of jump rope are sure to be a great test!  How do you handle longer bike sets?  Do you start strong and then coast the rest of the way?  Would you rather to intervals of moderate and fast pacing?  Whatever one works best for you, go with it.  The double unders are going to be your true test of fitness today.
3 Rounds:
Downward Dog Calf Pulses 10 per leg
:30 Single Unders
5 per side suite case deadlift 
Dynamic Deadlift

Score Type:: Not Scored

The purpose of dynamic day is to train speed.  We want each rep of the barbell traveling fast and explosive.  2 Rounds:
20 conventional deadlift (135/95)
20 sumo deadlift
20 Dimel deadlift

*Each set must be completed unbroken and as fast as possible
*Work with a partner to help judge your rest
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Steam Engine Annie

Score Type:: Total Time

50/35 cal bike buy in
Then:
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit Ups
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100 banded good mornings

Comments

Jim Bauer

Jim Bauer 4 months, 3 weeks ago / Reply

Steam Engine Annie: 15:37

Stephanie Broder 4 months, 3 weeks ago / Reply

Steam Engine Annie: 13:57
Notes: Singles

Allen Cockrell

Allen Cockrell 4 months, 3 weeks ago / Reply

Steam Engine Annie: 14:33

Eva-Maria Huning

Eva-Maria Huning 4 months, 3 weeks ago / Reply

Steam Engine Annie: 15:21

Gary Belaga

Gary Belaga 4 months, 3 weeks ago / Reply

Steam Engine Annie: 15:46
Notes: Singles

Amy Scott

Amy Scott 4 months, 3 weeks ago / Reply

Steam Engine Annie: 13:47
Notes: 17:45 with 35 cal bike buy out

Olivia Pogodzinski

Olivia Pogodzinski 4 months, 3 weeks ago / Reply

Steam Engine Annie: 17:35
Notes: Sit-ups go so slow. Meh.

Olivia Pogodzinski

Olivia Pogodzinski 4 months, 3 weeks ago / Reply

Dynamic Deadlift:
Notes: 95

Cora Hunt

Cora Hunt 4 months, 3 weeks ago / Reply

Steam Engine Annie: 24:48

Cora Hunt

Cora Hunt 4 months, 3 weeks ago / Reply

Dynamic Deadlift:
Notes: 95#

Veronica Bueno 4 months, 3 weeks ago / Reply

Steam Engine Annie: 15:35
Notes: SU

Theodore Pratchios

Theodore Pratchios 4 months, 3 weeks ago / Reply

Steam Engine Annie: 17:10
Notes: Singles 1:1 for dubs

Mimi Thigpen

Mimi Thigpen 4 months, 3 weeks ago / Reply

Steam Engine Annie: 14:28

David Peak 4 months, 3 weeks ago / Reply

Steam Engine Annie: 15:37
Notes: singles

Nelson Antunes 4 months, 3 weeks ago / Reply

Steam Engine Annie: 18:53

Eleuterio Ramos Jr.

Eleuterio Ramos Jr. 4 months, 3 weeks ago / Reply

Steam Engine Annie: 14:47

Robert Fox

Robert Fox 4 months, 3 weeks ago / Reply

Steam Engine Annie: 15:58
Notes: Pulls ski erg 100-80-60-40-20 Toasty!!

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