February 5, 2018

Happy Birthday to KIM RAY!!

This guy is an absolute inspiration to us all.  Kim turns 57 tomorrow and you would never know it.  He is fast, strong and has an amazing attitude.  Kim was the 2nd or 3rd person to join this group and has been a leader by example since the first day he ever showed up.  Young guys come to the group and think they are going to drop him but they get hammered into the ground and cry. 

Kim is what we all aspire to be.  A quiet leader who lives by a strict moral code.  Competitive but friendly, he will never let anyone win.  If you do beat him on occasion, believe me...you earned it.  Born with genetically weak ankles, Kim has overcome sprain after sprain to go as hard as anyone 1/3 his age.

Happy Birthday Kim!

Today

3:00 Light Bike
5-3-1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Low Intensity:
4 Step Up, Step Downs to Box
4 Calorie Bike
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans

Build steadily through power clean loadings, followed by reducing back to Part #1 loading.

1 Round, at moderate intensity:
5 Box Jump Overs
5 Calorie Bike
5 Power Cleans

"COME CLEAN"

“Come Clean” Part #1
AMRAP 3:00:
24 Box Jump Overs (24″/20″)
21/16 Calorie Assault Bike (24/18 Air Bike)
Max Power Cleans (135/95)

Rest 3:00

“Come Clean” Part #2
AMRAP 3:00:
21 Box Jump Overs (24″/20″)
18/14 Calorie Assault Bike (21/16 Air Bike)
Max Power Cleans (155/105)

Rest 3:00

“Come Clean” Part #3
AMRAP 3:00:
18 Box Jump Overs (24″/20″)
15/12 Calorie Assault Bike (18/14 Air Bike)
Max Power Cleans (185/135)

Rest 3:00

“Come Clean” Part #4
AMRAP 3:00:
15 Box Jump Overs (24″/20″)
12/9 Calorie Assault Bike (15/12 Air Bike)
Max Power Cleans (205/145)