UPDATES!!

Hello Black Sheeps!

Ok...So this is the Game Plan until we leave for REGIONALS next Wednesday!!! Below is a list of the workouts and athletes who will be competing in those WODS.  This week will be about refining what we learnt form last week and implementing strategy, transitions and flow in the Regional workouts.  Regular training will be posted along with "practice workouts" please make sure you continue the regular training to avoid any "de-training".

Money Due Wednesday June 1st:
Erin: Entry PAID / Owe $20 for T-shirt
Dan: Entry PAID / Owe $20 for T-shirt
Boone: $25 Entry DUE / $40 2 T-shirts
Jaren: $25 Entry DUE / $20 T-shirt
Kathryn $25 Entry DUE / $20 T-shirt


TUESDAY PRACTICE WODS: 12PM
Team Workout 1: Perform 500m row + all HSPU + 500m row controlled effort

For time:
4 x Row 750m
1. Jaren Scott
2. Erin Bennion
3. Kathryn Sorenson
4. Daniel Bishoff
50 HSPU
4 x Row 750m

Team Workout 2
Thruster Ladder; On the minute for 10min keep bar heavy!
1. Robin Lyons
2. Dan Bennion
 
...YOU can do the training below after the practice session OR later in the day....

TRAINING FOR ALL ATHLETES: (it would be great if we could do this work together...any suggestions?) 

3 rds for time:
row 250 m
10 clean and jerk - 115#/80#

rest 20+ min

3 rds for time:
15 DB thrusters - 45#/35#
15 CTB chin ups

rest 20+ min

3 rds for time:
Run 200 m
15 burpees onto 2 45lb Plates