Friday, November 18, 2016

Well it looks like it is the end of the week again! 

Another solid effort put in here at 782. You have all been crushing workouts, having fun while doing, and getting ready for the Christmas spirit!

Super pumped for another partner workout and then remember we are doing our final test for the Island Throwdown this Saturday with OHS and double unders. 

For the announcement and getting into the holiday season on December 3rd Wayne is hosting Glenda's birthday party at 239 Ferry Road in Cornwall at 830pm! It is that time of the season and we all know we are all up for a good party!

Conditioning

With a partner:

2K Row Buy In

  • Full Length Bear Crawl (one partner goes at a time) 
  • 20 Burpee Box Jump Overs 
  • Full Length Bear Crawl
  • 40 Hang Power Cleans (155/105lbs (115/75lbs) (75/55lbs)
  • Full Length Bear Crawl
  • 60 MB Slams
  • Full Length Bear Crawl
  • 40 Hang Power Cleans
  • Full Length Bear Crawl
  • 20 Burpee Box Jump Overs

We'll have the rowers set up down by the change rooms and you and your partner will complete 2K of rowing before jumping into the ladder. Start with one partner bear crawling to the opposite end where they will start on their burpee box jump overs. After the 20 are completed you will crawl on back to complete your 40 Hang Power Cleans on the platform and then crawl again back to the mirrors for your MB Slams. After that you will work your way down the ladder to finish the day. Only one partner working at a time on everything. Little transition time between our strength cycle and Oly lifting cycle so great time to get some fitness in the books. 

- Team 782