Wednesday 9/14/16

Strength-

 

*Deadlift 5x5 @ 75% of your 1RM

A) Warm up before the 5x5

-5-10 reps very light
B) Set 1 can be light but this should not be a warm up. Same scenario as squats

 C) Sets 2 - 5 should be at 75% of your 1RM.
D) If sets 2-4 were too easy you should complete set 5 @ 80% instead of 75%

 

WOD

 

12 Minute EMOM

 

Minute 1:

30 Handstand Hold

 

Minute 2:

40 sec AMRAP Pull-ups

 

Minute 3:

40 sec AMRAP Pistol Squats

 

* NUTRITION CHALLENGE! Now thru October 4th!

~Pick up your packets at the gym

* We will be having a “Bring-A- Friend” Charity Event the First Saturday of each Month. All donations will go to a different charity each month. $20’s a friend.

 

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Posted on September 13, 2016 .