ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Sit-ups
10 x Partner Wallball
10 x Med Ball Toss
III. Mobility
Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 2-2-2-2-2
Post loads to comments.
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips.
Post scores to comments.
Deadlift: 405 x 2
“Nasty Girls”: 9:31 rx’d
Burpees pending…
Deadlift: 405 x 2
“Nasty Girls”: 9:31 rx’d
Burpees pending…
“Deadlift 2s” : 285 x 2
“Nasty Girls”: 13:50 (115#)
Deadlifts: 573 x 2, 617 x 1
“Nasty Girls”: 12:24 135#/option II
Deadlift: 255×2 (my old 1RM)
“Nasty Girls”: 17:10 (mod II – blue band)