DL Stamina and the Wave

Wednesday, January 29, 2020

Work Out of the Day

SKILL/SWOD

DL Stamina
3-6-9-12-15
UB DL @ 60% 1RM
Comp to 7/31/19
Test ME set SHSPU with set of 3 DL. Alt each DL set with 30% ME SHSPU

METCON

“The Wave”
20 Dbl DB HPC&J (50/35)
40 DB deficit pushup
60 DU
40 Dbl DB box step over (24/20)
60 DU
40 HSPU
20 Devil press (50/35)
25′ cap
Comp to 7/3/19

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual KB Split Stance Iso Hold (Right)
Third and final iteration of this primer. Let’s continue the build one final time.

Push Press
10RM
Re-testing

Conditioning
“Opening Day”
21-15-9:
Wallballs (20/14/10)
C2B Pull-ups/Pullups
Thrusters (95/65/55)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Odd-Object Conditioning
3 Giant Sets:
50′ DB Bear Crawl (50’s/35’s/20’s)
50′ Reverse DB Bear Crawl (50’s/35’s/20’s)
Rest 1:30 Between Sets

NEWS & UPDATES

 WE NEED YOUR IDEAS!

The “Big Blue Wall”…has become just that! We had an idea…and it became cost prohibitive. We’d rather put THAT kind of money into equipment versus a “wall”. Yes aesthetics are important but not that important! LOL!

We had the concept of a large logo, mixing textiles…all the ideas! And yet, we still have a big blue wall.

If you have ideas, please hit up Paul, Ed or Sam.

*Disclaimer: no hard feeling if we don’t proceed forward an idea…we’re currently just collecting data.

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