Ran into this dude on the way home from a wod.  Lying around! Gave him till the 31st to get down to the gym, where strength is built by day!

Upcoming Athletics workouts:

Sunday 10.17.2020  11:15am

Fall Stand-Up

800 m run

5 rounds:

7 strict pull-ups, 7 dumbbell squat to press, 7 stand-ups

600 m run

5 rounds:

7 strict pull-ups, 7 dumbbell squat to press, 7 stand-ups

400 m run

Mid-line:  2 rounds: 20 single-leg glute bridges (10/10), 40 flutter kicks

WOD notes:  Pull-ups subs include reduce reps to keep us moving. Dumbbell squat to press aka broken thruster – chance here to focus on the movement with less gasp for breath.  Let’s hit our depth, keeping our knees out, gaze on the horizon, standing to full extension at the top before pressing the bells overhead, finishing with our arms locked out with our ears in front of our arms.  Stand ups, aim for little to no hands on the body.

Monday 10.18.2020 6pm

AMRAP 40

30 dumbbell floor press

20 box-jump overs

750 m row

30 over-head plate lunges

20 burpees to plate

750 m row

30 cross touch dead bugs

20 strict hanging knee raises

WOD notes:  Hang in with the floor press and find a weight you can complete 30 reps in 2-3 sets. Hug plate to chest if lock-out over-head compromises lunge form.

Way to hit October strong all! Undeterred. Fall has nothing on you!