Monday, Oct. 10, 2016

Saturday Sweatfeast in full effect!

REMINDER: We will have a normal schedule today, Oct. 10, despite the federal holiday. See you in the gym!

PROGRAMMING: We are starting a new strength cycle this week; it’s a great week to jump in!

101016 WOD

A. 4:00 Tabata

Double-unders

Strict sit-ups

B. Back squat – week 1 | month 2 [ add 10# to 1RM to calculate new WW ]

65% x 5

75% x 5

85% x 5+

Superset with 3 x 12 glute hip bridges

B. Creeper Chipper – The Fittest on the Valley Event 3

For time:

6 overhead lunges (115/75)

9 burpee box jumps (24/20)

12 American kettlebell swings (53/35)

15 toes-to-bar

18 wall balls (20/14) to 10/9′

15 toes-to-bar

12 American kettlebell swings (53/35)

9 burpee box jumps (24/20)

6 overhead lunges (115/75)

>>On-ramp

For time:

6 body weight lunges

9 burpees or modified burpees

12 Russian kettlebell swings

15 leg raises or sit ups

18 dumbbell thrusters or air squats

15 leg raises or sit ups

12 Russian kettlebell swings

9 burpees or modified burpees

6 body weight lunges