Author: Jade

WOD: 1) Row: 5 x 2K Rest 4 minutes between intervals. Goal is consistent, moderately hard pacing. 2) Back Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 3) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading. 4) Cable Hamstring Curls: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) AQAP: 21 Overhead Squats 95/65 18 Overhead Squats 135/95 15 Overhead Squats 155/105 12 Overhead Squats 185/135 9 Overhead Squats 225/155 6 Overhead Squats 245/165 3 Overhead Squats 275/185 Scale as needed. 2) 5 rounds AQAP: 400m Run 7 Muscle-ups 7 Squat Cleans 155/105 Scale as needed. 3) 12 minute Up Ladder: 1 Strict Handstand Push-up 2 Alternating Pistol Squats 3 GHD Sit-ups Workout is performed 1+2+3, 2+4+6, 3+6+9, and so on until 12 minutes is up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE