New Albany, Friday, 04/27/18

CROSSFIT

*Load Week – Volume, pace, intensity will increase this week.

Strength
Tempo RDL
3×12
(4s ecc)
*Across. Same load as wk 1
-ss w-
Farmer Carry
3x125m
*Same load as wk 1. Stay tall. KBs off legs

Metcon
For Time:
21-15-9
Wall Ball
T2B
*50 DUs after each round

 

 

COMPETITION

4 Rounds:
10 Single leg good morning (per side)
10 Hamstring Curls
10 TK Banded Hip Ext

*For good mornings – Toe on wall, only 6″ off ground. Push through the wall and keep hips square. Hold a light KB on the chest w/ both hands instead of DB in one hand like in the video.

 

LEANX

A. 9 Min EMOM:
10 Alt. DB Press/Side
10 Barbell Bent Over Row
10 Reverse Lunge/Leg

B. 3 Min Sprint x 4
10 KB Deadlifts (70/53)
15 Goblet Squats
20 Box Step Ups
ME Double Unders
-Rest 1 Min B/T sets-

 

BOX NEWS

• Strongman WOD this Sunday April 29th at 1pm. We’ll be hosting a Strongman WOD the last Sunday of every month throughout the summer.  
• The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details. 
• Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too 😉 Friday, May 11th at 7:30pm