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MARY AND D.T FUN, ALL IN ONE

Friday, October 13th 2017

Happy Birthday Mandy!

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WOD
SKILL/SWOD

MUSCLE UP DRILLS (Session 2 of 5)

Progressions will be provided at the box.

 

METCON

FOR TIME:

3rds of Mary*
1rd of D.T* 115/75
2rds of Mary
1rd of D.T 135/95
1rd of Mary
1rd of D.T 155/105

-25 min. cap-

*Mary = 5 x HSPU, 10 x pistol, 15 x pullup
*D.T = 12 x DL, 9 x HPC, 6 x PJ


RX+
SKILL/STRENGTH

Kipping HSPU
5 Rounds:
60 Seconds Light Row
40% of Max Kip HSPU

Clean and Jerk
OTM x 9 (3 Rounds) –
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 73%
Minute 2 – 78%
Minute 3 – 83%

Rest 2:00

OTM x 3 (1 Round)
Squat Clean + Split Jerk
84 – 86 – 88%

Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%


METCON

Conditioning
Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings (70/53)

*Partners complete full rounds

Individual = 5RDS for slowest round.
Every 4mins complete 1 RD.

 


STRENGTH BIAS

1X20 BS (+5lbs from last successful attempt)

HPC

FOR TIME:

6X5 @ 135/95 or 70% 1RM, rest 90sec between sets. WARM UP AND HIT IT HARD!

2×20 Ring Push ups (feet on 12” box

Alt. 8x Strict pull-up negatives

4×8 GHR

Alt. 16x V-ups

3RFT:

15 Sledge hammer swings

200m sprint w/hammer

 


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5
10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


NEWS & UPDATES

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

YOGA!

Yoga is offered at Rebels for FREE on Saturdays and as a part of your membership. Please feel free to bring a friend to any Yoga Class.  We love exposing people to the box, even if they’re not lifting heavy barbells, they’re in a space where we are and they will recognize our believe if strength, endurance, AND flexibility.

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Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Nov 11
Dec 2

yesterday's results

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