Tuesday Workout: RDLs and Team Tailpipe!!

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STRENGTH

Romanian Deadlift (RDL), 6-6-6 at 31X1 Tempo, rest 90 seconds to 2 minutes b/w sets

WOD

In Teams of 2, Complete 3 Rounds for Time of:

  • P1: 250m Row
  • P2: Hold 2 x Kettlebells in Front Rack (53/35)
  • P2: Row x 250m
  • P1: Hold 2 x Kettlebells in Front Rack (53/35)

CASH OUT

  • Accumulate 3 minutes in a Plank Hold within a 5 minute period (scale to 2 minutes if necessary)

Announcements

Nutrition Challenge

Good luck to those participating in the Nutrition Challenge!!  If you missed the kick-off, it’s not too late to get involved!  Please contact Scott and Chris G to schedule a time to get your pictures and measurements taken and get started this week.

Blue Ridge Trail Run Fun

Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

15 thoughts on “Tuesday Workout: RDLs and Team Tailpipe!!

  1. I know we’ve done this one before, but I can’t find when so we can compare scores….

      1. Thanks, Lex!

  2. RDL: 225#
    WOD: 5:40 w/ Derek

  3. RDL: 225#
    WOD: 6:24 w/Dennis

  4. RDL: took it easy at 185#
    WOD: 5:28 Rx w/ Landon

  5. RDL: I took it super super easy at 55 to keep my shoulder happy.
    WOD: 7:24 – 26 and 15lb kb

  6. RDL: 105
    WOD: 7:19 w/ Joe (35# for me, 45# for him)

  7. RDL 195#
    WOD 6:39 w/ Ben Rx

  8. RDL 125#
    WOD: 6:27 w/Lauren rx

  9. Single leg deadlifts @ 106
    WOD: 6:20 solo

  10. WOD: 6:00 (me, myself & I)
    0:48, 0:48, 0:50 efforts on row

    1. Somehow have 68 sec.of time unaccounted for as rest/transition. Suspect longer holds or lost track of time.

      Plank was performed as 3x 60 sec. on and 30 sec. off

  11. RDL- 105#
    WOD- 7:25 w/ Allie rx

  12. RDL – 105#
    WOD with Sandi – 7.22, 35# KB

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