Grip Test

Thursday November 9 2017 Warm up: 400m row PVC warmup 2x: 5 pull-ups 10 empty-bar deadlifts (focus on form) 15 sit-ups A.) EMOM 10 e. :30 bar hang o. 4 deadlifts 185/135 B.) 5 RFT 15 toes-to-bar 10 deadlifts 135/95 5 strict pull-ups 1:00 DB hold 35/20 This will be a good one guys!! Come…

Boo!

10/31/17

Warm up: trainer’s choice
Strength: deadlift
Building to a heavy single
warm up to 50% of 1rm then 5×1

Wod: Amrap 15
Ascending by 2’s
*
Pull ups
burpees

* = 3 Deadlift 225/155

Begin each round with 3 DL. Ladder up the pull ups & burpees.

10/24/17
warm up:group then 2x
15 jumping jacks
10 air squats
8 push ups
5 pull ups/ring rows

EMOM 10
even 7-10 ring push ups
odd 10 V ups

Wod: 2 RFT
100 double unders/200 singles
25 wall balls
25 burpees
25 kb swings
25 ab mat sit ups

New week!

10/23/17
warm up: 400m run/row, Group mobility.
2 rounds of Cindy:
5 pull ups,10 push ups,15 air squats.

Strength: 4 RNFT
8 Shoulder press(from floor,slowly building)
Between sets 10 bicep curls (per arm)25/15

Wod: Amrap 15
8 hang power clean and jerk 95/65
8 T2B
100m run

Rx+ 115/85