Tuesday 08/16
Body Armor- 4RNFT
7-10 Strict Pull ups
50ft Handstand Walk (:30 practice or plank)
6 Tempo Push ups (:05 decent)
15 Weighted Sit ups
WOD- 3RFT
500m Row
400m Run
3:00 Rest
Monday 08/15 - Congrats!
Congratulations to the NEW Mr. & Mr.s Kevin Scribner. Wishing you both all the love and happiness through life as husband and wife!
Strength - Every 90s Deadlifts
5-5-5-3-3-3-1-1-1
build based off feel - tap&go
WOD - OTM x 7 mins
5 Deadlifts (225/155)
Max Wallballs (20/14)
friday 08/12
Tonight is the last strongman class beginning at 6:30pm!
Body Armor- 4RNFT
3 “Double dip” RING MU (8-10 Dips)
10 Barbell Roll outs
10 KB Suitcase DLs ea side
WOD- Every 2:00 x 10
250m/200m Row
30 DU (45 Singles)
10 Push Press (95/65)
Slowest round = Score
Thursday 08/11
Reminder that tomorrow (Friday) is the last strongman class with coach Esek at 6:30pm
Strength- OTM x 10
2-2-2-2-2-1-1-1-1-1
Power Clean - build based off feel
WOD- 5RFT
25 Alt Reverse Lunges
20 T2B
15 Box Jumps (24/20)
10 Deadlifts (225/155)
Wednesday 08/10
Just a friendly reminder to keep hydrated all day before hitting the WOD, and even afterwards.
One last Strongman class with coach Esek this Friday evening beginning at 6:30pm!
WOD- Every 3:00 x 10 Rounds
400m Run
Max Burpee Pull ups
Score= total reps