Announcement: We will be open normal business hours on Wednesday (1/28).
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
5 x Ring Rows
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
III. Mobility
Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Overhead Squat x 5-4-3-2-1
Notes: Focus should be on full ROM in the overhead position before weight. Address mobility issues if needed.
Post loads to comments.
“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups
Notes: Scaling options for those unable to use bodyweight for bench press will be available.
Post reps for both exercises in all rounds.
Row Intervals
Double Tababta Row
8 rounds of: :40 on, :20 off for Total Calories.
Overhead Squat 135 x 4
Lynne 10/9, 10/9, 9/8, 9/8, 7/6 @ 225
Row Intervals 72 Kcal
“OHS” – my nemesis (one of them) 65# x 1.5
“Lynne”: 12-15/10-14/7-12/6-12-5-12 @ 115#
“Tabata x 2 Row” : 87 kCal
Overhead Squat: 5×45, 5×95, 5×115, 4×135, 3×155, 2×185, 1×205, 1×225, 1×235(f), 1x235lbs
“Lynne”
11/12
12/10
15/9
15/6
15/5
Row max effort for kcal in
8 rounds of (:40 x :20r)
Score: 97kcal total
That was one of the most fun Weightlifting Wednesday’s I’ve had, thanks to such a solid crew tonight.
Overheat squat:
5×85
4×95
3×105
2×115
1×125
1x 135 (fail)
Lynne: Using 85# (a little over 50% bw, 70% of 1RM)
10/8 for all five rounds
Row: 81 kcals