When you plan to wear matching outfits.
“Barbara”
5 Rounds of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Rest 3 Minutes after each round
WOD Guidance-
High volume today– modify accordingly!
Alternative rep schemes will be provided in class.
Break up your pull ups and push ups early and often.
Box Brief-
Sign-ups for the TILT 800 Gram Nutrition Challenge are live at the front desk!
Click HERE for more information about the challenge.
Endurance Class Sunday at 7am with Special Guest Coach Mick!!
34:40- 20RR, 24 pushups to 24”,
Barbara: 36:44 1@ rx 2@20,20,30,40, 2@15,15,25,35. Tshevwas a tough one
Awesome work today by 7 and 8 am! It was great seeing everyone!
Jumped in with the 9am squad!
30:14 (10 strict pull up per round)
34:07rx. Great 9am group! thanks coach James
Did my own thing on the side today – worked a lot of my weaknesses
Warm up/mobility adventure/prehab squat drills
-3×10 banded (green) DL (double OH, no belt allowed) — hold 5 sec last rep of every set
– 4×12 shoulder flys (15#, tempo 3 count down)
– 3×12 Bicep Curls (25#, same tempo as above)
– 3×20 GHDSU
– 3×20 Skull Crushers (25#, same tempo as above)
– 3×15 Plate Raises 25#
– 1×10 Glute Ham Raises (was supposed to be 3 sets, but I ran low on time)
Cool down/more mobility adventures & squat drills
QOD: … white and gold
…DL weight was 275#
33:40 – Rd 1 10 green band strict PU/30/40/50, rds 2-5 10/20/40/50