Quick update on the remodel. Obviously we got the additional space opened up. There is still a lot of work to be done, like getting the power turned on in the new space. Also, one of these upcoming weekends, we’ll be having a painting party. We will let you know when!
Just wanted to give a quick shout out to the 830AM group. Those girls (and guys occasionally) love the barbell and try so hard to improve on everything. Today, their hard work was obviously paying off. They were moving like some real weightlifters and making it look easy.
WOD
1) Five sets for quality:
Strict Ring Dips 7-10 reps (sub pushups if needed)
Rest 30 seconds
Strict Toes to Bar x 8-10 reps
Rest 2 minutes
2) Two sets…
4 min AMRAP of:
10 HR Pushups
15 Kettlebell Swings (24/16 kg)
10 Pull-Ups
Complete 4 minutes, rest 60 seconds, then pick up where you left off for another 4 minutes.
COMP
1) Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes
2) Deadlift
*Set 1 – 10 reps @ 50% of 1RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
3A) Banded Good Mornings 3×10 reps @ 30X1
Rest 45 seconds
3B) Supine Ring Row 3×10 reps @ 2111
Rest 45 seconds
3C) Weighted GHD Hip Extensions 3×10 reps @ 2012
Rest 45 seconds