Thursday, October 20, 2016

Great evening here at 782. People crushing workouts and in here with a couple of new members, Corey and Melinda and they are getting after it with their skills working on some handstand holds. Love seeing new members jumping in and getting involved. Adds so much to the our already amazing community!!

We are getting those registrations in for the Island Throwdown. Keep that up. Can't wait to see what we all can do that day! WODs are looking tough, but I know you are always up for a challenge. 

Strength

Deadlifts

  • 5 reps @ 75%
  • 5 reps @ 80%
  • ME reps @ 85%

Crush these out again. Move some weight and move it well as always. 

Conditioning/Accessory Work

Part A:

3 rounds for quality

  • 10 Russian KBS
  • 20 Walking Lunge Steps

Part B:

3 rounds for quality

  • 5 1 leg KB deadlifts (each leg)
  • 15 sec Superman Hold

All for quality. Think of this as accessory work. Train that posterior chain. 

- Team 782