L-Pull-up performed by our Coach Craig, Athletic Director.

L-Pull-up performed by our Coach Craig, Athletic Director.

TODAY’S WOD:

Part A. Pendlay Row 5x5.
Every 2 min. for 10 min. of: 5 Pendlay Rows with Barbell. Increase load.

Part B. 9-15-21 reps for time:
Deficit Push-ups
Chest to Bar Pull-ups
10-meter Shuttle Runs

Post loads for part A and time for part B to Members area. Compare to 01/30/18.

TODAY’S STRENGTH TRAINING:

“Shoulders & Glutes”
1) Rainbow Press x 5 reps
Hip Thrusts with barbell x 25 reps
5 sets. Increase loads. 2-minute rests.

2) Seated Arnold Press x 6
Weighted Hip Extensions x 30
5 sets. Increase loads. 2-minute rests.

3) Seated Front Raise x 5 + Seated Side Lateral Raise x 5 + Seated Bent Over Lateral Raise x 5, rest 30 seconds.
Repeat for 6 sets. Load remains the same for each set but can be different for each exercise.

Post loads for each superset to Members area.

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