Saturday, September 26, 2015

For those of you heading to the Island Expedition tomorrow check the event page. Even if you can't come down to run it come and check it out anytime after 11 and before 3!

For those of you in the gym enjoy what we have in store for you! Remember we just have classes at 8 and 10 not 11.


Back Squats x 5reps x 3sets

Move the bar fast on these reps, focusing on speed out of the bottom. 

Ring Dips x 5reps x 3sets or Box Dips x 10reps x 3sets or a mixture of both!

Something to work on stabilize our core while we are off our feet in the ring dips. 


3 rounds for time - rest 2 minutes between rounds

  • 10 Ring Dips or 10 Box Dips
  • 150m run 
  • 20 WBS
  • 25 Russian KBS

The goal here is to get better at our ring dips by having some rest before each time we hit them. On the run go at a steady enough pace that you can come in and try to hit the next two exercises unbroken. 

- Team 782