Monday – 160815

160815JoshSarah

Announcements

  • Volleyball and BBQ!!!
    • This Saturday, 4pm @ Anderson Park
    • We will have two grills set up – bring something to grill for yourself and a side to share
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
rest 2 minutes between sets

WOD

4 rounds of 3 minutes sprints of either:

“Cindy”
5 Pull Ups
10 Push Ups
15 Squats

or

“Mary”
5 Handstand Push Ups
10 Pistols (alternating legs)
15 Pull Ups

Note: Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

Recent Posts

Leave a Comment