Monday, September 2, 2019

Tuesday, 3 September



September is the "Month of the Back Squat!"
We will be doing back squats 3x a week for the month of September. Start light -- you'll be adding weight every day.

 Day 1: at 60% of your 1RM, complete 4 x 5 Back Squat
Work every two minutes


METCON:
4 rounds: On a 3 minute clock:
Row 250m
AMRAP of the following:
8 DB Clean and Jerk (4/arm, do not alternate) (25/35#)
4 Burpee

Rest 1 minute between rounds

Rx+ 35/50#



Sunday, September 1, 2019

Happy Labor Day!


We have one group WOD scheduled for Monday, 2 September.

Happy Labor Day!

"WOD for the Working Wo/Man"
In a 3-person team, complete the following events:
1) 2100m Row, while one partner holds 
the typist (air squat) and another holds the baby (20# med ball)
2) 400m Tire Flip, while both partners hold the
waiter's carry (35/45# plate OH)
3) 4 parking lot lengths of 135# sled pull while partners do
a fireman's carry
4) 400m Farmer's Carry w/ 2 KB total (1.5/2pd)