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Friday, 11-7-2014

6
Nov

Friday, 11-7-2014

Happy birthday Amanda KD!!
 

 
Workout of the Day

Week 5 of 5 of Friday progressions
Alternate movements, rest 60sec between sets:
A) Pause Front Squats, 3×3  (3sec pause at bottom) *Go heavier than last week
B)  Strict Pull-ups, 3x max rep (record total reps)
 
**For Part B, if you are doing the MBS Turkey Challenge, then be sure to use our Odysseus Bar!**
 
then, by a “Stone” request in advance from the B-day girl,
 
For Time:
50 Sit-ups
9 Stone to shoulders 95/70
40 Sit-ups
7 Stone to shoulders 115/85
30 Sit-ups
5 Stone to shoulders 145/95
20 Sit-ups
3 Stone to shoulders 165/105
10 Sit-ups
1 Stone to shoulder 190/115
 
*Scale Stone weights accordingly.  Increase each set and finish your last single with something HEAVY.
*Rx+ option – finish at the 135, 145, 165 for the ladies and 205, 225, or 245 Stone for dudes.
*Our Atlas Stone set: 70, 80, 95, 105, 115, 135, 145, 165, 175, 190, 205, 225, 245
 
 
Post your scores to the Whiteboard.
 
 

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