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Monday, 1-5-2015

4
Jan

Monday, 1-5-2015

Happy Bday Quinn!! (Yesterday).  Quick note – Quinn and Ashley are moving to Littleton this month and will very unfortunately be leaving our community.  Quinn has been a big part here as he interned with us full-time for three months while completing his undergraduate degree and coached too before being welcomed on to the Lakewood Police Dep.  And Ashley, as you all should know, is just a total STUD and throws all of our loaded barbells through the ceiling =) We wish you two the best and please drop-in when you can and keep in touch!
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We are starting a bit of a new “cycle”.  I’ll explain more later this week for what to expect.  In the mean time this is what our general daily template will look like:
 
Workout of the Day
Back Squat – Three working sets only, increasing wt each set:
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
 
then,
 
For Time:
Row 1000m
50 Wall Balls 20/14
50 Sit-ups
50 Wall Balls 20/14
1000m Row
 
then,
 
Post-WOD Extra Credit :
15 Muscle-ups in as few of sets as possible
 
*Scaled down: 15 strict pull-ups
*Scaled up: 3sec hold at the bottom and top of each “dip” in the MU
*The programmed “extra credit” is designed for those who would like to participate in the 2015 Open and/or would like to work on higher level skills.  This is also designed to be done on your own Post-WOD.  Again more explanation of this template coming soon…
 
Post your scores to the Whiteboard.
 
 
 

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