Announcements
- REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
- FREE Olympic Lifting Clinic (for members) October 1st. CLICK HERE for details
- Dog meetup and Adoption Event @ Camp Run-A-Mutt October 16, CLICK HERE for details
- Bring a Friend Day September 28, WIN A FREE MONTH! CLICK HERE for details
SWOD: Week 5 Overhead Squats (16 min)
Overhead squat 6X2, Start 1st set after you hit 65%, build to a heavy set of 2
Pumping Iron SWOD (Week 6, Day 2)*
A1) Bench Press 4×10
A2) Pushup set to failure x 4
WOD
7 min Ascending Ladder (3,6,9,12, 15, 18, 21, etc)*
Russian KB Swings (70/53)
6 Push Presses (135/95) after each round
Score= Round completed and number of reps, including 6 Push Presses