Monday, October 20, 2014

Spartan Beast this Saturday in Winnsboro! Hope everyone is ready! 
Don't forget to sign up for Barbell FOR Boobs!


 Tony and Estee working on their Pull-ups!
Arm/Leg Swings
250m Run
5 Strict or Negative Chin-ups
2 Rounds of:
10 Push-ups
15 Squats
20 Sit-ups

MOD
Push Press
5-5-5-5-max reps (max reps on the 5th set with the same weight)
If you can increase the weight from last week’s 5x5 go ahead. If not use the same weight

WOD
Conditioning
3 RFT of:
400m Run
21 SDHP 75/53#
12 Bar-facing Burpees

Rx+ = 5 RFT

PMOD
Pistol Squat Practice
Progressions, Weighted, etc., or hit some Squat Therapy

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