reverse lunge

Friday 7.10.2015

STRENGTH

8 x 3 Front Squat @ 65%

CONDITIONING

30 Bodyweight Deadlifts
30 Steps Reverse Lunge 40/30
200m Run
20 Bodyweight Deadlifts
20 Steps Reverse Lunge 40/30
200m Run
10 Bodyweight Deadlifts
10 Steps Reverse Lunge 40/30

Finisher: 
3 x 12 Hammer Curl

COMPETITION

10 min work up to Seated Box Jump for Height

Monday 2.16.2015

wodSTRENGTHA. 8 min EMOM: 2 Deadlifts @ 65% B. 3 x 15 Romanian Deadlift (50% of above)

CONDITIONING 7 min AMRAP: 10 Front Squat 95/65 20 Reverse Lunge (10 per side)

Finisher 3 x 30 Russian Twist

COMPETITION 3 x 12 Weighted Glute Bridge 40 Pistols

Wednesday 12.31.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 12 min EMOM 2 Back Squat @ 65%

CONDITIONING 5 Rounds of 40 sec On/ 20 sec Off Russian KB Swing Box Jump Reverse Lunge

Finisher 100 Banded Leg Curls

 

Wednesday 11.26.2014

wodSTRENGTHA. 10 x 2 Back Squats @ 75% B. 3 x 12 Weighted Barbell Reverse Lunge (12 per side)

CONDITIONING “Diane” 21-15-9 Deadlift 225/155 HSPU *HSPU scale will be seated DB shoulder press *10 min time cap

Finisher 40 T2B

COMPETITION 3 x 20 Reverse Hypers 10 min work to heavy Yoke Walk

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES