Strength Day

Reminder of Glow-Bowling on Saturday. Sign up on the whiteboard.

Pause Front Squats (3 sec)
5 x 3 reps @ 60%

Weighted Dips x3
5 sets

Maria
Maria

18 thoughts on “Strength Day”

    1. So sad you cancelled!! That’s twice I was at the 6 a.m. Superfriend and you were nowhere in sight!!

  1. WU&Mob Toes to rings x10

    Pause Front Squat 3 sec hold
    [email protected]%
    WU #95-115
    5 sets @135

    Weighted dips x3 / 5 sets
    Only completed 3 sets
    Left shoulder will not stabilize rings.

    Thanks Mario.

  2. Mobility
    WU x 2
    Group Mobility

    Pause Front Squats (3 sec)
    5 x 3 reps @ 60%
    WU @ 55#
    5 sets @ 85# (Nice sharing the bar Natacha and Gilles)

    Weighted Dips x3
    5 sets (negatives)

    Thanks Mario!

  3. MOB + WU x 2

    Group MOB

    Pause Front Squats (3 sec)
    5 x 3 reps @ 60%
    95# x 2, 115# x 2, 125# x 2

    Weighted Dips x3
    5 sets
    Rings – on toes

  4. Another trip to the 6 a.m. class
    Mobility
    WU x 2 with HSPush up negatives
    Group Mobility

    Pause Front Squats (3 sec)
    5 x 3 reps @ 60%
    WU @ 65#
    5 sets @ 95#

    Weighted Dips x3
    3 sets X 3 + 1 set X 2
    PR!! I’ve only ever done one set X one rep before 🙂 It’s not pretty (my flailing legs look like I’m being electrocuted on the way up) but the biceps touch the rings and I’m fully locked out at the top so yay daily ring dip negatives!!

    Thanks for coaching Mario!

  5. Front squats, 5 sets of 3X155#

    Assisted ring dips
    Negative ring dips
    Even squeezed in one or two real dip in there!

  6. Front squats x3 3sec hold @ 60%
    5 [email protected] 155

    Weighted dips x3
    40# – #60 – #70 – #80 – #90 x 2

    Did #80 x 5 stationary dips a few weeks ago but to do #80 and #90 on the rings was huge.

    Nice sharing the bar with you Alex and great work Leslie!

  7. mob wux1
    group mob
    pause 3 sec
    front squat
    55×3 wu
    85×3 ( 5 set)
    weighted dip
    body weight
    5# 10# 15# 20#

  8. Front Squat 5×3, 3sec pause @ 185#

    Ring Dips 5×3 @ 30#

    4 rounds:
    30 sec OH hold 135#
    90 sec rest

    3 rounds:
    2x20m Sled Push (empty, 90#)
    50 Double Unders
    1 Rope Climb 15′
    = 7:00

  9. Pause front squats x3
    85-130-130-130-130-130#

    Dips – worked on negatives

    Cashout: 1 mile run with 40# sandbag, thanks for joining me Remi!

    OG wod by Coach Shane:

    3 rds:
    2x 20m sled push
    50 DU
    1 rope climb

    Time: 6:20
    Thanks for doing this with me Mario!

    400 classes tonight 🙂

  10. MOB + WU X 2

    3 second Pause Front Squat 5 sets @ 70#

    5 Sets of 3 reps at Dip Station (used instead of rings due to right arm bothering me and it felt great!)

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