This Friday we kick off grilling season with our “First Friday” Potluck-Style BBQ and Hangout at the gym! RSVP here. Bring something to throw on the grill and a side to share. It’s on rain or shine (we can set up kanjam and cornhole inside).
STRENGTH
Back Squat, 2-4 x 5 sets, 30X0 Tempo, rest 2-3 minutes between sets
WOD
Level 1
3 Rounds of:
AMRAP 3
- Box Step Up (18/12) x 6
- Russian Kettlebell Swing x 9
- Abmat Sit-up x 12
- Slam Ball x 9
Rest 1 Minute Between AMRAPs
Level 2
3 Rounds of:
AMRAP 3
- Box Jump Step Down (24/20) x 6
- Kettlebell Swing (70/53) x 9
- Abmat Sit-up x 12
- Double Under x 15
Rest 1 Minute Between AMRAPs
*Sub 1:1 single under plus 2 burpees, or consider subbing 9-15 slam balls per round if you cannot do double unders
**Record Rounds + reps completed each round
ANNOUNCEMENTS
- First Friday Potluck at the gym this Friday! RSVP Here
- Our second Ladies night – WOD and Wine! RSVP Here (open to anyone)
- Hike and Brewery Day – RSVP Here
BS cycle: 113, 131, 149, 158#
Wod: 1+31, 1+27, 1+28rx (bad du day)
BS: 115×4, 125×4, 135×3, 145×3, 155×3
WOD: 2+6, 2+13, 2+19 (step-ups, 62# Russian swings)
135×4, 155×4, 165×3, 170×3, 180×2
2+27, 2+25, 2+22 rx
2 + 4, 2 + 9, 2 + 8
First time DU’s since knee but my box jumps are just slower
2+3, 2+6, 2+9 – 18″ Box Jumps
2+4?, 2+15, 2+7