Watch your elbows and shoulders on these! A good warm up should set you up correctly. Keep those shoulders back and engaged. We haven't had many torn hands lately either. Watch your grips!
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
Thanks for getting your $$ in for the Angel game everyone. There are one or two slots left if you haven't paid, today is the last day!
A pull and a push. Just like the old days! Remember, no collars and always a spotter on that bench. Go light with higher reps to be safe if you need to. We'll dial a good press weight in during your warm up. Then have some fun!
For time:
Row 500 meters
30 Body weight Bench press
Row 1000 meters
20 Body weight Bench press
Row 2000 meters
10 Body weight Bench press
Regular schedule again, coming back with a nice slow lift day. Lots of options here, but watch the total volume and loads.
Weighted pull-ups 2-2-2-2-2-2-2 reps
Thinking about a lower midsole or barefoot running style? Check out this story about a new book on the topic. Some interesting info on running myths.
Rick, R.J. They aren't faceless names from past history, they have been vibrant members of our living generations. The parents, children and siblings of our neighbors. Our friends and families. We love and miss them. Please take a minute to reflect on the complete sacrifice of our fellow countrymen and women.
We will have an abbreviated schedule today:
8:00, 9:00 and 10:00 workouts.
Three rounds
50 Double-Unders
40 Sit-ups
30 Medicine ball cleans, 20lb/14lb
20 Pull-ups
10 Handstand push-ups
"In honor of all of our fallen service members, the Congress... has requested the President issue a proclamation calling on the people of the United States to observe each Memorial Day as a day of prayer for permanent peace and designating a period on that day when the people of the United States might unite in prayer. The Congress... has also designated 3:00 p.m. local time on that day as a time for all Americans to observe, in their own way, the National Moment of Remembrance."
Rest.
Roll out and/or use that Lacrosse ball to break up those tight areas. We've all got them somewhere. Follow it up with a little ice if those spots get too hot.
We're seeing more stretch-band work post WODs. It's all productive. Keep it up everyone.
Tomorrow's Memorial Day Schedule
8:00, 9:00 and 10:00 workouts
Memorial Day weekend! If the "Intro to Summer" weather is any indicator, it's going to be an awesome season. Start getting your WOD schedule dialed in. A few heavies and a boyweight piece on the weekend maybe? Let your body be the guide.
Good job by all getting your sweat on today, and the prize? It was movie tickets for best reps and form. Nice work Steph and Edgar!
Enjoy the fight night.
Friday fun day! Handstand antics not mandatory. Please WATCH this video of Brendan doing some O.G. reps of wall balls during a WOD. Mirror those movements and keep the ball up in front of you! It really helps your upward momentum for that target height.
Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
