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Tuesday
Don't forget about the new Tuesday Run Club at 630 pm! Sign up on the Class sign up page! Let's meet at the gym..we will start with running drills. Warm up: 1 round 100m run 1 length walking samson stretch w/pvc 1 length duck walk 20 banded good mornings 20 banded side steps 15 jump squats 20 kb swings Strength: Back Squat 2x5, 1x5+ Using your set from last week, drop weight 10 percent and do all sets with the SAME weight. WOD: 4 rounds for time (20 min limit) 5 muscle ups 10 deadlifts 225/155lb 15 GHD Sprint 100m (to first block and back) Intermediate/Beginner 5 Muscle up drills w/bands and dip out OR 5 strict pullups and 5 ring dips 10 deadlifts 15 abmat situps or Combo of GHD and situps sprint 100m All deadlift weight will be scaled such that NO ROUNDED BACKS ARE ALLOWED. Comments are closed.
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