Please help us improve the gym and help serve you better by filling out this survey today! Thanks.
Strength
Thruster 5-3-2 up to 90%
WOD
Level 1
3 rounds for max reps:
- Ring Row x 30 seconds
- Rest 30 seconds
- Wall Ball (14/10#) x 30 seconds
- Rest 30 seconds
Level 2
5 rounds for max reps:
- Pull-ups x 30 seconds
- Rest 30 seconds
- Wall Ball (20/14#) x 30 seconds
- Rest 30 seconds
Upcoming Events
- How to Use a Foam Roller with the Airrosti guys, Saturday at 1:30 PM
- Running Seminar, March 2nd at 9:30 AM
old volleyball habits die hard, I see…
Thruster: 135
WOD: 134
(could’ve done more weight and reps)
Thruster up to a double at 165, and a single at 175 for giggles.
80 pull ups and 85 wall balls = 165
Have a great weekend everyone!
135,145,155
pu’s: 19,19,18,15,12
wb’s: 15×5
= 158
thrusters up to 111
wod: 119
Thruster: up to 145#
WOD: 127
thruster to 185#
109#
98, green band, 20#wb
Thruster- up to 89#
WOD- 119 w/12 # wb
Thruster- 135#
WOD- 135 total
At home-Murph w 20 lb vest. 37:15. Very hilly run. Pull-ups were about 80-90 % on the bottom due to a sore shoulder.
Get some!
Thruster: 115, 135, 157
WOD: 147
Saturday
Wendler Squat Week 3
230×5
265×3
300×4
320×1 – PR!
5×10 155#
5×10 Good mornings 115#
Re-did flight simulator with my new Rogue rope. All sets unbroken, 6:45. Rope is nice!
2x body weight squat, right? nice work!
Front squat instead of thrusters to protect my shoulders – up to 165# (75kg)
WOD – 123
Thruster: 135/155/175
WOD: 166 Rx