7.4.14 Training Session (1)

Workout 
Locomotor Warm-up
Then:
Perform in Two-Man Teams
300m Sled Drag @ 200#/150# +
200x KBS @ 60/45 +
150x Burpees
4x Zercher Sandbag Gauntlet Carry @ 80/60 +
1200m Run +
100m Tire Flip +
150x Shoulder-to-Overhead @ 115/75#
for time
 
Results
* = Rx
Joe L./Chris W. – 48:56*
Tammi J./Kara S. – 48:52
John G./James R. – 56:15*
Inna M./Rachel S. – 58:27
Leslie M./Erica G. – 59:05
Kathy C./Erin O. – 57:17*
Marcus W./Michael B. – DNF*
Bianca V./Nicole P. – 68::33
Jennine B./Janell B. – 60:56
Kelly W./Latissa H. – 54:37
Miguel R./Rob J. – 64:00
Cedric J./Andy L. – DNF
Tucker R./Steve S. – 57:37*
 
Coach’s Comments
Happy 4th!
 
Photos
The Zercher Carry really makes it tough to breathe. It also demands a lot from the upper and lower back to maintain an upright position. Four trips around the Gauntlet, switch players as needed.

The Zercher Carry really makes it tough to breathe. It also demands a lot from the upper and lower back to maintain an upright position. Four trips around the Gauntlet, switch players as needed. Tucker and Szabo rocking the 80# Bag.

200# on the Sled. Baines on the home stretch, finishing strong.

200# on the Sled. Baines on the home stretch, finishing strong. Marcus recovering in the background.

I made everyone put the Sandbags down during transitions. That way they were forced to clean it into position.

I made everyone put the Sandbags down during transitions. That way they were forced to clean it into position.

Dip and Drive. I was taking big breathes at the top of each rep, doing ten every time.

Dip and Drive. I was taking big breathes at the top of each rep, doing ten every time.

The difference in the temperature from the 8am class to the 9:30 class was significant.

The difference in the temperature from the 8am class to the 9:30 class was significant.

We all got what we came for.

We all got what we came for.