Friday!!!!
Group Warm Up! WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 pull ups Post times to comments….. Post WOD Mobility!!!! ….
Group Warm Up! WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell swings 55/35lb 12 pull ups Post times to comments….. Post WOD Mobility!!!! ….
August 30th Mike D. will be lifting 100 tons for the Dupage PADs charity. We will be hosting it at our gym Saturday the 30th of August from 8am until 4pm. More details at the gym. Also would anyone be interested in doing a “Spartan Race” as a team? Every Minute on the minute
Active Warm Up!! MAX EFFORT Deadlift 5,3,3,1,1+ WOD 2 rounds for time of: Run to Gary ave Farmers walk 200m with two 55/35lb (one in each hand, dumbbell or kettlebells) Run 400m Each run and carry starts and ends on the mats (both feet) inside the gym. This is a Farmers walk, not a
Active Warm Up! MAX EFFORT Shoulder Press 5,3,3,1,1+ WOD 5 rounds for time of: 21 right arm Dumbbell power Snatch 35/25lb 30 reps “Generic” Man Maker 35/25lb (15 touches per side)* 21 left arm Dumbbell power Snatch 35/25lb 30 sit ups Post times to comments….. *A completed rep is when the
Active Warm Up!! MAX EFFORT Back Squat 5,3,3,1,1+ Snatch 3,3,3,2,2 (70,75,75, 80,85%) WOD For time: Row 500m 50 burpees 50 one legged squats alternating run 400m
Open Gym From 9:30am until noon! Come in for a gymnastics WOD. Make up a lift or workout that you missed. Do mobility and have coffee! Or all of the above.