Friday, August 15

What a WOD yesterday!!! Everyone did AWESOME!!!

Those burpees def snuck up on you guys!!!!

 

IMG_9079

 

 

So these shirts are for Carly, Janelle and Kelsey when they compete at the Mountain Melee in October. They are burnout shirts, clearly. They wanted to extend the offer to Bane members because, well they are pretty bad-ass shirts! Soooo…. Carly will be bringing in a sign-up sheet to the gym next week. They are going to be around $20 each. The more people that order, the less they will be. Ladies, it is the same shirts as the tanks, so the size would be the same. Fellas… If you want one, they will put that design on a men’s shirt. If you have any questions, feel free to ask one of them. The only info I know is what they tell me 🙂

 

 

 

 

 

 

 

 

Friday, August 15

 

 

Warmup:

500m row

Hammie Stretch on Rig

Banded Ankle

Banded Wrist

 

 

Strength:

 

Deadlift

 

***** Add 10 lbs. to your previous 1 RM. This is your new 1 RM for calculations for the next few weeks.*****

 

5×5 @ 65% of NEW 1 RM

 

 

 

 

WOD:

 

FT

15 Deadlift (225/155)

20 K2E

25 Goblet Squats (1.5/1)

30 Pushups

35 Ab mats

40 Walking Lunges

35 Double Unders (70 singles)

30 KBS (1.5/1)

25 Box Jumps (24/20)

20 Shoulder to Overhead (75/45)

15 Ring Dips