Daily WOD

Back Squat
3-3-3-3+
All sets ascending except last set
then
15-12-9
Dumbbell burpee step overs 45/25#
Abmat sit-ups Rx+ GHD sit-up
Dumbbell push press 45/25#

Congrats to Coach Justin, Jordan and Aaron for competing in the South Brooklyn Weightlifting Club’s RAW Open Powerlifting Fall Classic. All three of them PR’d on their lifts.

Justin: 468.5# Squat, 325# Bench, 540# DL
Jordan: 485# Squat, 325# Bench, 507# DL
Aaron: 347# Squat, 215# Bench, 374# DL

 

Aaron’s 347# Squat Pr!!

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October 19, 2014

Monday 10.20.2014

Back Squat 3-3-3-3+ All sets ascending except last set then […]
October 17, 2014

Saturday 10.08.2014

“Riley” 1.5 mile run 150 burpees 1.5 mile run *wear […]
October 16, 2014

Friday 10.17.2014

EMOM for 7 minutes 1 hang power clean, 1 hang […]
October 15, 2014

Thursday 10.16.2014

Death by pull-ups With a continuously running clock, perform 1 […]