Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Travis, at least there's not any burpees in today's wod.
We know how you love those!
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Rowing is the skill of the month. Make sure
to include it in your warm up. We will work on form.
Here is a great video to watch on rowing technique...
Here is another good link on rowing corrections:
FRAN
21-15-9
Thrusters 95/65
Pull ups.JPG)
No, you don't have to do Fran in turn outs!
But Phil was trying to talk Blake into doing
it in his full SWAT gear. We will see...
Here's our Firefighter Fran video to watch
again to get you pumped up....
Shoulder Press
1-1-1-1-1-1-1 reps
Phil, Mandy, Tessa, and Kevin getting "Filthy".
This was Kevins first night at the gym and he had
to do the FF. He did it awesome and did it as RX! Nice job!
Welcome Kevin, It's great to have you at our gym!
We are getting together a group to do the Wasatch Back Relay
run in June. We need 12 people. If you are interested let us know
ASAP. We need to collect the fees and sign up right away. This
relay gets filled up fast. Will has done it and says it's a lot of fun.
If you have questions ask Will, Jason or Travis for details.
Here is the link to get more information...
REST DAY
Have a great rest day everyone, you all deserve it after
last week. Great job to all those who did the "Filthy
Fifty" last week. Everyone got PR's!
This is what we all learned last week:
1) The Filthy Fifty still sucks
2) Will hates to lose...(to a certain someone we won't mention)
3) You CANNOT have the person subbing in for you on the soccer
field at the same time you are going in! :)
4) You CANNOT slide to get the ball during the game. :)
5) Viking Crossfit rules!
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