STRENGTH
3 Sets: 2 Push Jerks + 1 Split Jerk
Notes: Can take barbell from rack or from the floor – work at moderate weight and focus on footwork and speed under the bar.
WOD
Level 1
20-15-10 Reps of Each for Time of:
- Box Jump Step Down (18/12)
- Russian Kettlebell Swing (40/25)
- Wall Ball to 9′ Target (14/8)
- Abmat Sit-up
Level 2
30-20-10 Reps of Each for Time:
- Box Jump Step Down (24/20)
- Kettlebell Swing (53/35)
- Wall Ball to 10′ Target (20/14)
- Abmat Sit-up
ANNOUNCEMENTS
Halloween Bar Crawl on the Downtown Mall – October 31
Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!
We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.
Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.
Please help us improve the gym and serve you better by filling out this survey today!
jerk: 85, 95, 95
WOD: 11:02rx
Strength: 135
WOD: 13:01
Jerk: 185
WOD: 9:59
Jerk: 225
WOD: 8:44
PJ/SJ: 125
WOD: 9:37
Jerks: 105#
WOD: 12:30
Oh, the subbing…
Box Step Ups: 30# DBs, 12″ left, 20″ right
70# Russian Swing
9:34 @ 25# WB
9:27
kb- 30#, wb- 12#, most to 9 ft line, some full squat, 1/2 tucked hollow rocks for sit-ups
Back is improving, I think.
9:16
135# jerks, 8:26 WOD rx
135#
9:35 rx
10:07
9:04 rx
Jerks: 75, 85, 95
WOD: 9:33 (45# Russian swings)