Tuesday Workout: Deadlifts, KBS, Burpee Box Jump, Ring Dips

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STRENGTH

Deadlift, 5.5 x 3 sets

Notes: Each set, do 5 touch and go reps, rest 15 seconds, then do 5 touch and go reps (same weight).  Rest 2-3 minutes between sets.  Work around 60-70% of your 1RM.  Focus on speed and form each set.

WOD

Level 1

AMRAP 8:

  • Russian Kettlebell Swing (45/25) x 10
  • Burpee Box Jump (18/12) x 10
  • Push-up x 10

Level 2

AMRAP 8:

  • Kettlebell Swing (70/53) x 10
  • Burpee Box Jump (30/24) x 10
  • Ring Dip x 10

ANNOUNCEMENTS

Nutritional Seminar – Healthy Eating Around the Holidays!

When: December 18, 530pm.  RSVP HERE!  The seminar will be one hour long and will include:

  • Clean Eating, the what, why and how
  • Carbohydrates, when to eat, what to eat, and how they effect our body
  • “Because I worked out” and your diet
  • Does a 15 min AMRAP = a large pizza, beer, and ice cream?
  • Q&A time

Claim Your Account on our new member management system, Front Desk!

Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed recently, too.  You can sign in using your phone number or a QR code (must request a QR code AT the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

8 thoughts on “Tuesday Workout: Deadlifts, KBS, Burpee Box Jump, Ring Dips

  1. DL: 155
    WOD: 3 + 13 (53# Russians, 5 ring dips per rd)

  2. DL: 165, 185, 185
    WOD: 2+23 (deep box dips, rest rx)

  3. DL: worked up to 225#;
    WOD 3+8 (55#, 20″ box, push-ups)

  4. DL: 225, 225, 245, 275#
    WOD 2+29 rx

  5. 165,175,185
    2 + 24 rx (ring dips need work..)

  6. First time back in 2 months….

    Deadlifts: 225#

    WOD: 3 rounds (70# KBS, 24″ burpee bx jumps / step ups, and did 20 pushups instead of 10 ring dips)

  7. DL@155#
    3+3? @45# (5 ring dips, 5 box dips per round)

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