Monday
Warm up:
1000m row at 18 strokes per minute
Mobility
Strength/Skill:
Back Squat
ADV: Using 90% of 1RM + 10lbs, 3 @ 70%, 3 @ 80%, 3+ @ 90%
BEG: 3 x 5 using 5-10lbs more than last week
WOD:
Retest "Helen"
3 rounds:
400m run
21 KB swings (24/16 kg)
12 pull-ups
Warm up:
1000m row at 18 strokes per minute
Mobility
Strength/Skill:
Back Squat
ADV: Using 90% of 1RM + 10lbs, 3 @ 70%, 3 @ 80%, 3+ @ 90%
BEG: 3 x 5 using 5-10lbs more than last week
WOD:
Retest "Helen"
3 rounds:
400m run
21 KB swings (24/16 kg)
12 pull-ups
Even though Uptown took home the Golden Kettlebell, 504 held some impressive pr's and awesome team spirit! Congrats to everyone and thank you for making it such an awesome day!
RSS Feed
