STRENGTH
Weighted Dip, 6-8 x 4 sets, 2010 Tempo
*Use rings or parallettes on box. If unable to perform movement with added weight, do bodyweight dips, band-assisted, or box dips (feet on ground).
WOD
Level 1
5 Rounds for Time of:
- Box Jump Step Down (18/12) x 6
- V-Up x 9
- Russian Kettlebell Swing (35/20) x 12
Level 2
5 Rounds for Time of:
- Box Jump Step Down (30/24) x 6
- Toe to Bar x 9
- Kettlebell Swing (70/53) x 12
Events and Announcements
Yoga
Mark your calendars, because we will be hosting another Yoga class in November with Kelly Zimmerman!
- Vinyasa Yoga: November 17 (Sunday) at 2pm
Free for members and $5 for non-members if you want to bring a friend or two!
Bring a Friend Day!
“Bring a Friend Day” this week! This week marks the first Thursday of November (11/7), so bring a friend (or two) and come do a fun workout! Email Scott if you have questions.
hotel WOD: 4 rounds
10 push up
10 sit up
30 sec plank hold
8 Box Dips
8:23 RX – admittedly, probably more of a cross between Russian and American. Nordic KBS.
Strength: 6 bodyweight ring dips
WOD: 8:14, 70# russian
35
6:48
Strength: 35#, 6×4
WOD: 6:23
Strength: body weight 8x, 20# 6x, 20# 6x, 20# 6x
WOD: 4:47 (modified bc of neck injury, Substituted V-ups & 45# swings)
strength: 8 reps box w/ equal height elevated feet and 10# plate on lap for last 3 sets.
WOD: 6:57 (20″ box, knees to elbows, 35# kb american)
deloading this week
Dips: 6xBody Weight on parallettes, 8xBox Dips (2 of each)
WOD: 6:48 (24″ + 45# plate, V Ups, 70# Russian)
Dips: 8 box dips w/ feet on a 12″ box
WOD: 7:32 (53# Russians)
Dips: 3×8 BW
WOD: 5:26 rx
35#
7:05 rx
dips: 5, 3, 3, 3 reps @BW
WOD 7:25 russian swings
7:14 Rx’d
Strength 6-6-6-4? bodyweight
9:27 w/ 70# Russians
5:48
dips: 8 x bodyweight first set, then 8 x 10# for next 3 sets.
7:18 w/ 70# Russians