Wednesday
Rings 1: Rest WOD 100 Feet of Weighted Walking Lunges 55/35lb each round and: 50-35-20 rep rounds of: Russian Swings 55/35lb Burpees Post times to the Zen!
Rings 1: Rest WOD 100 Feet of Weighted Walking Lunges 55/35lb each round and: 50-35-20 rep rounds of: Russian Swings 55/35lb Burpees Post times to the Zen!
EMOM 15 minutes Power Snatch 3 reps on the minute for the FIRST 5 minutes Power Snatch 2 reps on the minute for the SECOND 5 minutes Power Snatch 1 rep on the minute for the THIRD 5 minutes DO not add weight if you press out. Press outs do not count! Practice solid a deliberate
Rings 1: Top Position (rings out) 3 rounds of 3-5 second holds Assisted Dips, 3-5 rounds of 5-10 reps WOD AMRAP in 20 minutes Run 400m 10 Handstand push ups 20 One legged squats alternating
The gym will be closed at 6pm in recognition of Good Friday. WOD 3 Rounds for time of: 21 Hang power snatch 95/65lb 21 Toes to bar 21 burpees Post times to the Zen.
MAX EFFORT…. Back Squat 5×3 @ 84% of your 1 rep max (NO BASE) Box* Back Squat 5×5 (start at 75% of 1 rep and work up from there) *With a box or chair at or slightly below parallel, squat to the box, sit on it (shutting off legs) then sit forward and squat back
Rings=Rest! WOD “Jack“ Complete as many rounds as possible in 20 minutes of: 115/80 pound Push press, 10 reps 10 KB Swings, 1.5 pood (55/35lb) 10 Box jumps, 24/20 inch box Post rounds to the Zen.
Rings 1: 3 Rounds of 8-12 reps of each exercise Reverse Pull Ups Assisted dips The Friday of Memorial day weekend we do the Murph workout for “Murph for Miller” which is a charity WOD to raise money for the Homeless Veterans shelter in Wheaton. Murph is a tough workout and a lot
There’s a bit of an over-emphasis (borderline obsession) about cholesterol in the media and when we talk with our doctor. He always tells us to get our numbers lower, right? Before blindly swallowing a red or blue pill to make that happen, it’s important to understand the why and what. Let’s jump into some myths of what exactly cholesterol is.
5 Cholesterol Myths and What to Eat Instead Read More »
Rings 1 3 Rounds of: 8-12 reps Reverse Rows 8-12 reps Assisted Pull Ups WOD A “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings (70/55lb) WOD B 4 Chest to bar pull ups 4 Push jerks 95/65lb 8 Kettlebell swings 55/35lb