Join us this Friday, 21 July, at any class time for FREE!
No fitness experience needed!
Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!
Accessory Work:
Every 2:00, for 10:00 (5 sets), perform
5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press
For quality, build in dumbbell weight each set
Conditioning:
3 Rounds of:
15/12 Calories biked
12 Deadlifts (185/123)
9 Box jump overs (24/20″)
For time
(10:00 cap)
…Rest until 13:00 and then…
27 Box jump overs (24/20″)
36 Deadlifts (185/123)
45/36 Calories biked
For time
(23:00 cap for total workout)
Post results and experiences to comments
SWOD: 20,25,30,35,40# DBs (had to do the 40s in 3/2 though)
53# bb for BTN SP
CWOD:
5:49 Rx
6:13 Rx
SWOD
10, 20, 25, 30 (4 reps), 35 (couldn’t even get up. lol)
33# barbell strict press
CWOD:
6:38
103# deadlift
6:36
Part 1:
6:40 rx
Part 2:
7:28 rx
Did this at Ft. McCoy fitness center, which had about a 25m distance between the bike and DL.
Walking to the bike for round three, a guy got on the bike I was using and I was forced to use the other bike whose seat slanted forward. Got a wrench and fixed it for part 2!