Strength/Skill: Posterior Chain
DeadLift 5-5-5-3-3 work to 90%
KB Good Mornings 3×7
Glute-Ham Negatives 2×5
Wod: 4 rounds for time of:
20 double unders
15 KB Swings (44/26)
10 Toes to Bar
FYI: we are considering opening up a midday/lunch class; post to comments if you would be interested and what time would work best (11:00, 11:30, 12:00). If we have sufficient interest, we will try to get a class open in next few weeks.
Community is truly important to us and we are thankful for all of you. BJ & Emily were only here for a short time but we enjoyed getting to know them. They currently work as coaches in SoCal & you’ll see them post occasionally, usually with an amazing time/weight – that’s how they roll.
What is perscribed weight on the Kettlebells?
I would be interested in a midday class!
Definitely interested in an 11:00 or 11:30 class!
I’d be all for a mid day class all summer and holidays. (work in a school).
YES YES YES!!! Any of those times works ok for me!!
I could do some mid day classes. Any of those times work.
11 would be great for us!
The Hammers are missed!
I would probably come to a midday class on days when I work evenings…11am would be best for me on those days.
DL’s
315
320
325
345 (F)
355
Between the DLs and the WOD yesterday my grip was fried
Metcon with 1 Pood
6:16
AWE… We are all so flattered to be on your page:)
7:46:51 rx’d with 35lbsKBS
Toes 2 Bar make my forearms hurt. Boooo.
Agreed, Emily!! It took about 5 minutes before my hands stopped tingling and for me to be able to straighten out my fingers because my forearms were so tight and hurting so bad. Awesome job!