Rest Day

Remember no workouts this weekend at DragonFire…..GO GET OUT THERE AND DO SOMETHING! Post what you did and enjoy the holiday weekend!

Sometime when you train enough together then you start looking like each other….LOL!

Rest Day

Rest Day…..enjoy!
This coming weekend both Hung and I will be gone. Hung is going to the Oly lifting cert so he can bring us back some more lifting knowledge from Sage Bergner. Please do a wod from the road wod page or pick something challengening and hard to do this weekend! Monday will be back to normal schedule.

SHARING IS CARING!

Daniel

WOD:
“Daniel”
50 Pull ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull ups

Figured everyone might want to go hard before their rest day and do some running before it rains for the rest of the week….we can do 3 people at a time if 2 people do ring pullups (I will volunteer).

Skill Set:
3 sets of max push ups (chest touches ground whether doing on knees or reg)

OK, now here is a guy (RD’s Hero) who would crush this WOD! This is Speal coming in 1st from his run at Regionals.

ODD AMRAP 17

Lift: Press- 3 sets of 9 at 75-85% of max

As many rounds as possible in 17 minutes of the following:

5 Pushups (chest to ground)
9 Wall Ball Shots (20/16)
13 KB Swings (1.5,1)

Skill Set:
GHD situps and back extensions- 3 sets of 9 each exercise

Hung showing that he PR’s STANDING UP!

Angry Abs

WOD:

6 rounds

5 Kte’s or TTB (toes to bar)

10 power cleans (135,95)

15 ab-mat situps

 

 

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