STRENGTH
Overhead Squat, 4-6 reps x 4 sets, 31X1 Tempo
WOD
Level 1
AMRAP in 7 Minutes of:
- One Arm Kettlebell Overhead Lunge (35/20) x 10 (5/arm)
- Jump Rope Single x 50
- Goblet Squat x 10
- Jump Rope Single x 50
Level 2
AMRAP in 7 Minutes of:
- One Arm Kettlebell Overhead Squat (53/35) x 10 (5/arm)
- Double Under x 25
- Goblet Squat x 10
- Double Under x 25
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!
95,135,145,155×5
4 in 7:02
115, 135, 145, 155 x 6
4 in 6:58
4+1 in the time we were supposed to do it in
Smart asses.
2 @ 55, 1@ 60, 65
3 rounds – 10 DU per
Strength: 40kg x6, 50kg x6, 55kg x5, 57kg x4
WOD: 3+2 Rx
OHS: 45, 55, 65, 70
WOD: 3 + 40 (20# OHS, 35# goblet squat)
Did 3 35# KB OHS at the beginning of the WOD and quickly realized that was a very bad idea. 🙂
135 x 6, 155, x 5, 155 x 4, 155 x 5. From the ground
4+ 37 reps Rx
OHS:85
WOD: 2rds + 35 @ 40lbs and 53 lbs
OHS: 4×6 (65, 75, 85, 95)
3 + 1 rep (45# KB, 50 su’s)
OHS: 155×5
WOD: 3+60 (maybe 4)
OHS: up to 85 lbs. still reconditioning shoulders.
WOD: 2.5
55 #; 3 +10. ( 20# kb)
OHS: up to 95
WOD: 3 rds + 8 reps- sub OH lunge for squat
WOD: 3 + 39 (20# kb)