Friday 12.7.2018

 

*Reminder: This Sunday (10am) is our Holiday Brunch. Also, we are currently accepting donations for Amos House — please check out the sign by the Christmas Tree, or see the related posts in our members-only Facebook Group.

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Seated Barbell Strict Press x 6 reps @20X1
Rest 45 seconds
Supine Ring Rows x 8 reps @2111
Rest 45 seconds
Alternating Pistols or Alternating Cossack Squats x 10-12 reps
Rest 45 seconds
Band Pull Aparts x 12-15 reps @2011
Rest 45 seconds

B. For time:
10 Wall Balls (20/14 lbs)
1 Ring Dip
9 Wall Balls
2 Ring Dips
8 Wall Balls
3 Ring Dips

1 Wall Ball
10 Ring Dips

“COMPETITION”

Rest Day

“ENDURANCE”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories