Lewis crushed a Spartan Race yesterday and then ate his metal for good measure! Full of iron!
Open Gym – 9AM to Noon
Sunday Funday
On the Minute x 20:
Minute 1 – 15/12 Calorie Bike
Minute 2 – 15 AbMat Sit-Ups
Minute 3 – 15/12 Calorie Row
Minute 4 – 15 Kettlebell Swings (53/35)
Minute 5 – 40 Double-Unders
Post Scores to Comments.
Box Brief
Tomorrow starts the 5:15am, 6:15am, and 7:15am classes!!! All of the fitness in the morning! Get ready!
way to go Lewis!
500m row 1:39
7 strict pullups (GTG)
OSMT floater: 2:59 6-12-18 KB snatch 35, 30-60-90 SU
OSMT wod 3: 7+15 AMRAP-8: 8 box jump 24″, 8 abmat situps, 20 DUA
OTMx5 6 kb press 35
active Rest Day
Crossover symmetry iron scap
EMOM 15. 5 box push ups
Strict press 20# KB 10 ea side
OTM x 15
1 – 5 Touch and Go Sq. Clean Thrusters @ 135
2 – 10 BJ @ 30″
3 – 15 GHDs
This was WAY harder than I thought it was going to be!
Did the Good Life => 10:45, shaved 45 secs off old time
followed by Sunday Swole:
10×2 Strict Barbell Press @ 95,95,105,115-till last set
3×10 Bent over row @ 135
3×6 Bulgarian Split squats @ 65 lbs (these were harder than I thought)
3×12 of Hip extensions on GHD