Saturday, May 14
“Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the gray twilight that knows neither victory nor defeat.”
― Theodore Roosevelt, Strenuous Life
Excited to announce our friend Lauren Furgiuele from Planting Roots Nutrition will be coming back next Saturday, May 21 to do another brief info session after Community WOD. This time, she’ll be talking about the Client/Nutritionist relationship. What does it entail? How does it work? She’ll also be available to answer other nutrition questions. Hope to see you then!
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3 rounds for quality of:
10 Dumbbell Shoulder Press, pick load @2111
Rest 45 secs
12 Supine Ring Rows @2111
Rest 45 secs
15 Dumbbell Skull Crushers, pick load @2011
Rest 45 secs
8 DB Pull Throughs @2110
Rest 45 secs
Alt EMOM 18 mins: Front Squats, Single Arm Deadlifts, Suitcase Carries, and Prone Swimmers
Every 1:30 for 18 mins, alternating between:
6 Front Squats, pick load (Goblet Squats) @32X1
1x L [ 5 Single Arm Deadlifts @2112 + Suitcase Carry, 50 ft ], pick load
1x R [ 5 Single Arm Deadlifts + Suitcase Carry, 50 ft ], pick load
5 Prone Swimmers @4040
For the single arm deadlift + suitcase carry, set a heavy kettlebell just outside your midfoot on the working side, then lift while keeping your shoulders and hips perfectly square- pause for 2 secs at the top before returning the kettlebell to the floor for your next rep; after the 5 deadlifts, walk 50 ft keeping hips and shoulders square.
Community WOD
- Can do individually (35 min cap) or as a 2-person team (30-min AMRAP)
"Typhoon"
5 RFT: Row Calories, AbMat Sit-ups, Russian Kettlebell Swings, and Kettlebell Goblet Walking Lunges
5 rounds for time of:
40/30 Row Calories
30 AbMat Sit-ups
20 Russian Kettlebell Swings, 53/35 lbs
Kettlebell Goblet Walking Lunge, 53/35 lbs, 100 ft
Time cap: 35 mins