Don’t forget to RSVP for our Celebration Potluck this Sunday at 530pm! We will be doing our annual Matt King Hero WOD on Sunday prior to the potluck (time/details to be announced later this week), and we’d appreciate it if you all (friends included!) came out for the workout to honor Matt King.
STRENGTH
Level 1
Box Squat: Build to a light/moderate set of 10 reps
Level 2
Box Squat, 7 sets of 10 reps at light weight, rest 90 seconds between sets
Notes: For Squats, shoot for around 40-50% or your 1RM, or ~5# heavier than last week. Set box up so that you are going to just below parallel (scale height of box as needed) – use plates to set up box to proper height.
WOD
Level 1
5 Sets:
- Row (or Airdyne) Sprint x 30 seconds
- Rest 30 seconds
Level 2
8 Sets:
- Row (or Airdyne) Sprint x 30 seconds
- Rest 30 seconds
Notes: Record total cals on rower or airdyne
POST YOUR SCORES TO THE COMMENTS!
BS: 85, 95×6
WOD: 65 cal
BS 75
WOD 73
Box Squat: 105#
WOD: 89 calories
130 cal on AD
BS: 135
WOD: 124 cals
Box Squat: 135# (Frank, John, and I only got through 5rounds…)
WOD: 119 cals on the rower