Da Pump V3
3 Rounds:
5 Strict Handstand Pushups / Hand Release Pushups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)
100 Situps
3 Rounds:
5 Strict Handstand Pushups / Hand Release Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)
Box Brief
If you’d like to volunteer for the Dog Days Team Competition signup at the front desk!
Da Pump v3
12:27 Rx @35
Good working out with my man Anthony again welcome back bro!
Shadow Rising: 28:33
30# KB
rough WOD but nice to do this with a small group this morning and not alone
Shawdow rising
15:38
Red orange band PU
GRACE 4:08 (65#)
had a hard time with this one first time doing Grace!
Happy Sunday to all❤️
That’s a great time, Vicki. Now you have a benchmark in the books to refer to when we do it again.
Injury WOD (cut an artery in my hand yesterday…whoops!)
Work up to a heavy 5-rep back squat:
185, 225, 245, 255, 265, 275
Zembiec (Hero WOD)
11 Back Squats at 185
7 Burpee Pull-Ups (subbed 25 GHD’s)
400M run
25:20
I forgot to log into today:
CrossOver Symmetry
Macho Man Complex work to a 3RM
55/65/75/80/85/90
Just some random stuff today. ROMWOD and shoulder mobility work. Back squats from the bar up to 275×5, then a few more one rep sets. Strict press up to 135, deadlifts up to 275.
13:35 – 50 sit-ups 20#db, banded pullups