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09.23.2015

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IMG_1135Please help us welcome the newest graduates of the September on-ramp class. They’ll be slaying WODs next to you as early as today!

ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Overhead Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum Overhead Squat.

Overhead Squat 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Bench Press
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Bench Press 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “09.23.2015”

  1. “Overhead Squat 1RM” : 65#
    “Bench Press 5s”: 145#
    WOD : 7:00 AMRAP 10 Kettle Bell Swings + 10 Slamballs: 5 Rounds + 10 (20kg first 2 rounds until I thought “this is a bit light”….24kg last 3 + )

    Reply
  2. “Overhead Squat 1RM” : 65#
    “Bench Press 5s”: 145#
    WOD : 7:00 AMRAP 10 Kettle Bell Swings + 10 Slamballs: 5 Rounds + 10 (20kg first 2 rounds until I thought “this is a bit light”….24kg last 3 + )

    Reply

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