Today’s afternoon workouts will be run in heats of 8 like “13.1”. Our first heat will start promptly at 5:05 with additional heats running every 17 min. Heat sign ups will be on the board. When you walk in please sign up for a heat. All those available please come in to wod and judge. Let’s all do our best to workout together in the evening. It’s going to be a blast!!
HEAT 1 – 5:05
HEAT 2 – 5:22
HEAT 3- 5:39
HEAT 4 – 5:56
HEAT 5 – 6:13
HEAT 6 – 6:30
HEAT 7 – 6:47
HEAT 8 – 7:04
HEAT 9 – 7:21
HEAT 10 – 7:38
*Please keep these times in mind when coming in tomorrow. If you want to pre-book a heat please contact Coach Mike.
AWESOME MOTIVATIONAL VIDEO PUT TOGETHER BY THE TCU BASEBALL TEAM. LETS GET JACKED UP FOR “13.2”!!!
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
10 Inch Worms
10 Scorpions
LIFT:
Work up to Push Press 10-15 lbs above (115/75) x 5
Work up to Dead Lift 10-15lbs above (115/75) x 5 (Touch and Go Reps)
WOD:
“13.2”
10 Min. AMRAP
5 Shoulder to Over Head (115/75) (95/55)
10 Dead Lift (115/75) (95/55)
15 Box Jump (24/20) (20/20)
POST WOD:
Foam Roll and Hip Mobility
