IMG_3241.jpg

Friendly reminder - the gym is CLOSED this Saturday, March 9th for the 5th Annual Mid-Atlantic Classic, a USPA-East event. Spectators are welcome for $10.

TODAY’S WOD:

“Brenton”

5 rounds for time:
100ft. Bear Crawl
100ft. Standing Broad Jump
3 Burpees after every 5 Broad Jumps
Have a 20lb. vest, wear it.

Post time to Members area. Compare to 12/04/18.

TODAY’S STRENGTH TRAINING:

“Shoulders and Arms”

1) Seated Arnold Press x 8
Seated DB Hammer Curls x 10
Seated DB Tricep Extension, single DB x 12
5 sets. Increasing loads. 2-minute rests.

2) Rainbow Press x 6
Drag Curls x 8
Close Grip Tricep Press x 8, on medicine ball
3 sets. Increasing loads. 2-minute rests.

3) DB Upright Row x 5
DB Side Lateral Raise x 5
DB Bent Over Lateral Raise x 5
8 sets. Loads stay the same. 30 second rests.

Post loads to Members area. Compare to 12/04/18.


Comment