Wednesday Workout: Shoulder Press, and OTM Work

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STRENGTH

Shoulder Press, 4-6 x 5 sets

WOD

Level 1

OTM 15:

  • Minute 1: Row (calories) x 30 seconds
  • Minute 2: Dumbbell Thruster x 30 seconds
  • Minute 3: Jump Rope Single x 30 seconds

Level 2

OTM 15:

  • Minute 1: Row (calories) x 30 seconds
  • Minute 2: Thruster (95/65) x 30 seconds
  • Minute 3: Double Under x 30 seconds

Notes: Record lowest number of reps per movement.  For example, if your thruster sets are 12, 12, 11, 10, 8, then your score for the thrusters is 8.

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 “Wednesday Workout: Shoulder Press, and OTM Work

  1. SP: 65#/2×5, 70#/3×5
    WOD: row: 10, 9, 9, 9, 10
    65# thruster: 9, 9, 9, 9, 10
    DUs: 30, 30, 34, 19, 31 (stupid round 4 :))

  2. row: 9,8,8,8,8
    65# thruster: 12,12,12,12,12
    du’s: 56,56,53,47,47

    1. SP: 65(6), 75(5), 75(5), 80(4), 85(4)

  3. 115#
    11, 12, 38

  4. SP: 55 x 6, 60 x 6, 65 x 5, 70 x 4 (twice)
    Row: 7, 6, 6, 6, 6
    Thruster: 9, 9, 9, 9, 9
    DU: 52, 53, 52, 52, 46 :'(

    1. @55#
      (kinda took it easy- tough week)

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