Saturday May 17

ISABELLE

21 - 15 - 9 

Deadlifts (225/155)

HSPU

THEN

5 K Run

@ Two rivers park in Glenwood Springs

We need a few hands to help put up the rogue rig in the gym from 1-3 PM if anyone would like to help.

Happy Weekend!

Brett

Friday May 16

STRENGTH:

50 Rocky SIT ups

WOD:

4 Rounds

200 m Farmers Carry

2 min Weighted. Plank

Thursday May 15

Strength:

3 Rounds of Weighted Lunges

5 Light 

5 Medium 

5 Heavy

WOD:

HELEN

3 Rounds

12 Pull Ups

21 Kettle Bell Swings

400 m Run

Wednesday May 14

This will be quick and fun! Promice!

Warm Up:

1mile Run

OR 

2,000 m Row

Strength:

Bench Press 3 Rounds

5 Light

5 Medium 

5 Heavy

WOD:

30 Muscle ups

OR

60 Pull Ups

60 Dips

Tuesday May 13

TUESDAY 140513

Warm Up:

40 Push Ups

And then 

10 min of Uno Plank

Strength:

100 Pistols

WOD:

Helton

3 rounds for time of:
Run 800 meters
50-lb. dumbbell squat clean, 30 reps
30 burpees

Post time to comments.

Compare to 100910.

Monday May 12

STRENGTH: MONDAY 140512

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 130708.

WOD: SUNDAY 140511

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Compare to 121119.

Rain or shine, We're steady workin'!