9.16.10
by Craig
Strength: Front Squat – work up to 80% of your most recent back squat for 3-3-3
Conditioning:
Beginner- For time (focus on technique and full range of motion)
20 Band Assisted Pull-ups
20 Band Assisted Stationary Dips (NO Rings)
20 DB Squats, 10% BW each hand
20 Deadlift, 40% BW
20 Sit-ups
20 Supermans
Intermediate – For time (focus on technique and full range of motion)
20 Pull-ups
20 Ring Dips
20 DB Squats, 20% BW each hand
20 Deadlift, 75% BW
20 Sit-ups
20 Supermans
Advanced - For time (focus on technique and full range of motion)
30 Pull-ups
30 Ring Dips
30 DB Squats, 25% BW each hand
30 Deadlift, 100% BW
20 KTE’s
20 GH Back Extension
Links:
Saving a dollar at the grocery store can cost you three at the pharmacy
The Best Places to Work Out in America
Schedule Change:
Tonight at 7:30 we will have open gym in replacement for Yoga. Yoga will resume with it’s normal schedule on Saturday morning at 8:45.
I thought today was teh Filthy Fifty?
tomorrow
PISSED i had to miss this WOD. Also, i think i may have left my hat in the coat room (2 tone grey winter hat with buttons) I have already torn my apartment apart looking for it. Ill be in tomorrow night to claim it (and workout) if it is there. Sorry for cluttering up the coat room and ruining everyone’s day. ~Caitlin
Why does the schedule say open gym at 7:30?
Because tonight there is open gym at 7:30 rather than yoga.
From above
“Schedule Change:
Tonight at 7:30 we will have open gym in replacement for Yoga. Yoga will resume with it’s normal schedule on Saturday morning at 8:45.”
But it was easy to miss so I’m glad u asked.
Caitlin, I didn’t check for your hat but I promise that you didn’t ruin anybody’s day by leaving it behind. Your only danger is that craig tried it on and he stretched it out. He tends to do that with women’s clothing that is left behind.
how am I getting dragged into this?
Cause you tried on one on my jackets and ripped it…fat guy in a little coat!
now I know what jay feels like. Just sitting here minding my own business
So Bennett wears woman’s jackets? Did you guys have a little lovers quarrel when Craig ripped your jacket?
Craig, you’re not going to let Bennett get away with calling you fat are you? ;D
meris- thanks so much! Craig- i don’t mind if you wear my hat, it probably looks better on you anyway. Bennett, I’m sorry about your coat.