ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (80% 3RM)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Autumnal Equinox”
Complete for time
Row 1000m
50 x Overhead Squat (75/55)
30 x Pull-ups
Post times to comments.
Front squat: 180#.
Metcon: 9:50 Rx.
Front squat: 80×3
Autumnal Equinox: 17:31 (35#/red band)
Front Squat: 140#x3
“Autumnal Equinox”: 10:23 RX’d