9am is GO! Bring a friend!
Heard some chatter about a "Lose 10 pounds challenge" today in the gym. Who's interested?
Buy In: Figure out where Shib is. High five a trainer. Prepare for the wod.
In teams of 3-4 you will complete the following. You don't advance to the next thing until everyone's done their work. Only one teammate will be working at any given time. The order is unimportant.
500 meter row for each teammate
30 reps bodyweight bench press for each teammate (partition as needed but you will only have one barbell available so if you switch partners, you switch weights).
Suicide for each teammate (only one teammate at a time running)
50 wall balls for each teammate (partition as needed).
40 KB swings for each teammate (44/70)
30 GHD situps for each teammate
20 bodyweight power cleans for each male teammate/60% for women (see bench press guidelines).
Overshare to comments.
Buy In: Turf work- 20 meters walking rdl's, high knees, low knees, bear crawls, walking spiderman lunge, handstand walks.
Front Squat 2x5@55,65% 1x Max reps@75%
In 9 minutes complete as many rounds as possible of:
3 Thrusters (75/135)
5 Toes to Bar
7 Burpee Box Jump overs (24/30)
Buy In: Walk the Southern Star loop. Yes.
25 minutes of Muscle Work for quality. Work in circuit fashion. 5 reps each movement. Post rounds completed to nobody cares (because quantity isn't what's important here).
Snatch Grip Deadlifts 65/135 is recommended but not "rx'd". This loading recommendation is sufficient for 90% of you. For the record this is not a "hinge movement".
Dips- Bar, ring, box you decide. Whatever you do, do it well.
Sumo Deadlift High Pulls 65/95 see snatch grip deadlift commentary.
Turkish Get Ups- use a dumbbell or kettlebell. Don't dent your face with it.
Barbell Roll outs- think "ab-wheel" but with a barbell. Do not compromise your lower back position (ever).
Buy In: 12 reps- GHD Situps, Bodyweight bridges on bench, side-lying bridges, mock josh bridges, band shoulder complex, no money drill, pull aparts.
Shoulder Press 2x5@55,65%, 1x Max reps@75%
500 Double Unders for time. 20 minute time cap. If you can't do double unders, you should show up and try. If you're gonna stay home and wait for an easy day, you'll be there for a bit. getRESILIENT already.