Check out Mean Gene working on some wrist mobility for his front rack. Oh yea!
REMINDER: Monday is a special event. We’ll be doing the Hero WOD Bert. We have a sign-up sheet for heats…you must be on this schedule to train. It’s a holiday – it’s an event – out of respect for the Hero….get it together! 😂
So, today’s WOD: a benchmark!
But first, let’s squat – back squat for reps of 8-6-4-2, with an ascending load. Fun stuff!
OK – the benchmark girl “Diane” is deadlifts and handstand push-ups. Today we present: Doris: deadlifts and DB push presses.
Our reps are: 21-15-9
The DL load for RX is 105/75 – always scalable.
The PP load for DB’s is 25/15 – again, easily scalable.
This will be fun – maybe not while you’re doing it – but after, yes 😉
We’ll hit some core work on the minute next, and cash out with a little bodybuilding.
AGAIN, DON’T FORGET – MONDAY IS A HERO! SPECIAL EVENT! HOLIDAY!