0800 Saturday 13 Dec Operation Beat Jake for Santa . 250m row for time ThrowDown.
$20.00 donation to 1776 https://seventeen76.square.site/ You can also donate if your unable to compete to beat Jake.
Beat Jake he donates $200.00
All proceeds go to a local family in need this holiday season from LCF and 1776.
General Warm Up (5-8)
500m Row or 400m Run
Specific Warm Up (8-15)
Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
Shoulder to OH:
5 Strict Press
5 Push Press
3 Push Jerk (pause in catch :02 each reo)
5 Push Jerk (cycling through)
(15-57)
200m Run (athletes must both complete the run)
30 Deadlift (135/95lb.) (reps split as partners choose)
30/26 Cal Row or Bike (cals can be split between partners)
20 shoulder to overhead (reps split as partners choose)
200m Run (athletes must both complete the run)
2:00 Rest
6 rounds for time.
Intermediate: 95/65lb.
Baseline: 35/15lb., 100m Run, 20/16 Cal Bike or Row, 5 rounds
(57-60)
1:00 Calve Smash (each side)
(0-5)
Today our partner workout, like usual on Saturdays, has an endurance focus. We will head out for running intervals amidst each round that will demand both partners run 200m, but you don’t have to stay together. You can have the faster partner run faster to get back to the barbell and begin their work if you’d like. Barbell work can be split up as you see fit within your team.