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Congratulations to our September on-ramp graduates! Please welcome Kym, Lisa, Elizabeth, Ben, Frohman, and Grace (not pictured) to our community. They’ll be along side you soon!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Sumo Deadlift High Pull (24/16)
10 x Wallball

“Fight Gone Bad!”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Rest 1:00

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post scores to comments.

Impact/Focus: Back Squat
Against 15:00 clock, complete the following workload for Back Squat.

Back Squat 5-5-3-3-3-3

Notes: The two sets of 5 reps should be considered warm-up sets before continuing to increase weights through the 4 working sets of 3.

Post loads to comments.

Samy Daghir

5 thoughts on “09.23.2016”

  1. “Fight Gone Bad”: 193 Rx and PR!
    Strategy works, although not as well as it could have.
    73/63/57 = 193

    “Back Squat”: 165# x 3

  2. Fight Gone Bad: 183 RX
    (We’re gonna say that’s a PR because I don’t have data telling me otherwise 🙂 )

    Back Squat: 120×3


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