Tuesday Workout: Deadlifts, Row, KBS, Double Unders

STRENGTH

Deadlift, 3-3-3-3-3, 5-10# heavier than last week, 90 seconds rest

Notes: This is the last week that the weights will be moving up. Next week we go back down and de-load.

WOD

Level 1

Row x 750m

Then, 3 Rounds of:

Russian KBS (45/25) x 20
Jump Rope Single x 100

Level 2

Row x 1000m

Then, 3 Rounds of:

Kettlebell Swing (70/53) x 20
Double Under x 50

Notes: Sub 800m run for row if you want.

ANNOUNCEMENTS

WOD in the Park!

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go! Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!

OTHER IMPORTANT INFO

Bring-a-Friend Day is Wednesday, July 9. Tell your friends and bring them along for a fun partner workout!

12 thoughts on “Tuesday Workout: Deadlifts, Row, KBS, Double Unders”

Shirley July 8, 2014 — 7:14 am

DL: 190#
WOD: 9:10

Jessalyn July 8, 2014 — 12:59 pm

DL @185#
WOD 9:37 @45#RussianKB

JROB July 8, 2014 — 1:52 pm

DL: 225
WOD: 10:52 rx

Jess A. July 8, 2014 — 2:41 pm

DL: 355#
WOD: 9:31 rx

ope July 8, 2014 — 5:21 pm

295#
9:57 rx

Martha July 8, 2014 — 8:03 pm

DL- 165#
WOD- 13:18 @ 45#
This one crushed me!

Margaret July 8, 2014 — 8:29 pm

DL: 135#
WOD: 8:03 (800m run, 35# kb)

Alex July 8, 2014 — 9:13 pm

8:53 rx

andy July 8, 2014 — 9:53 pm

315 9:55 run

>

Melinda July 9, 2014 — 7:53 am

DL: 200
WOD 11:40 (53# Russian)

Taylor July 9, 2014 — 8:37 am

210#
10:34 rx (800m run)

anavatsyk July 9, 2014 — 8:23 pm

185#
WOD 12:48 rx