ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Thrusters EOMOTM
Warm-up as needed before completing the following workload every other minute on the minute (every 2:00) against a 14:00 clock. Increase weight with each set working to a 3-rep maximum effort.
3 x Thrusters
Post loads to comments.
“RBANS”
Complete 21-15-9 reps of
Deadlift (225/155)
Ring Dips
Post times to comments.
Skill Development
I. Mobilize
II. Complete for Quality
30 x Pistols (15L/15R)
III. CFNE Bulletproof Shoulders
Thrusters: 195 x 3, failed at 205 after the first rep… next time.
“RBANS”: 3:52 rx’d
Still Gnomeless!
“Thrusters EOMOTM 3s” : 130# x 3
“RBANS” : 5:15 (165# DL)
Noon:
Thrusters: 145#x3
WOD: 9:45 Rx
5PM:
Thrusters: 155# x 3
WOD: 5:20 (170#, 75% Rx)
Thrusters: 130×3 Yes!
RBANS: 4:49 @ 155# and a purple band on ring dips