Tues, 07/17/2018

July 16, 2018


*Scheduled Maintenance: If you are planning on working out during open gym tomorrow (Wed, 07/18), please be aware that we will be closed between 11am - 1pm. 




“Liquid Laugh”
5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Row
1 Minute Rest


Single Unders

Front Lunge




To start off each round, athletes will face the dumbbells. The aim here can be to hold on for 40-45 seconds of step back lunges. It is better to try and stick it out for a big set and have the time to transition to the rope than to go two sets and have a slower transition to the next movement. The rope is the “money maker” of the three. It is here that athletes are able to rack up the most repetitions possible. Keeping the rope spinning for the full minute ensures the most work gets done. Even if transition is a little bit slower here, it is easier to get one more double under than it is to get one more calorie on the rower. Finishing things out with a minute on the rower. There is little to no skill or technique involved here, so the only focus is a solid effort before a minute of rest.




OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Strict Handstand Push-ups
Max Strict Set
*Baseline testing


2. Front Squat
Build to a Heavy Single for the Day
*Baseline Testing



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