NEWS
- OCTOBER CLINIC: Martha Theirl, DPT, will be here Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions! Sign up at the front desk before Thursday, September 30th.
WOD
“I Go You Go”
STRENGTH
Bench 3×5
*building
Bench 3×5
*building
FOR TIME
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
STRENGTH
Bench 3×5
*building
Bench 3×5
*building
FOR TIME
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
STRENGTH
Bench 3×5
*building
Bench 3×5
*building
FOR TIME
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
With a Partner
12-9-6-3-6-9-12
Burpee
Sit Up
WOD GUIDANCE & GOALS
Heavy day, and it’s BENCH! Coaches will help you work up to 75% of your 1 rep max, and you’ll build by about 5% every set. You’ll then grab a partner and complete the couplet. One person does the first set of burpees AND sit ups, then the second person goes. Continue this pattern until you’ve both completed the last set of 12 reps. Target 12 minutes.
Post Weight + Time to Comments.
HOME WOD
With a Partner (or solo)
12-9-6-3-6-9-12
Burpee
Sit Up
12-9-6-3-6-9-12
Burpee
Sit Up
ENDURANCE
Rest
Bench – 185# / 195# / 205#
WOD (w/ Neal) – 8:23
Bench 80#
WOD with Eric 10:26
105#
(My previous 1RM weight 🙂
9:38 w/Marina and Peter
Bench 125×5 (135×1 – I think I got a couple more reps last time we benched)
Metcon – whatever Brett put down
185# / 195# / #205
(1 @ 225# for fun)
Tyler looking strong!
120# x 2, 115# x 2. Good working with Rahul.
145# BackSquat
W/John P 10:29 (me – sit2stands)
165/175/185- 1 @ 205# for fun
I think 9: something w/Jon
Moon – 85#
W/Sara – 8:54
110#/115#/125#
thanks for the push James to add 10 and not just 5!
Britt/Libs/Erin 10:11 (E no jump)
🤯 🔥
185#
8:12 w/Tony P
85, 95. 105×3 then 100×5
7:20 w/Zdn
185#
205#(4 @ 215#)
8:40 w/ Igor/james
4th set at 100# for me and Katy
11:07 with Katy and Jim