Please remain vigilant!
As news of positive COVID cases continues to spread, especially here in New Jersey, we ask that you please remain vigilant throughout the day, and also when coming to the gym. Please remember to sanitize your hands and equipment, please aim to keep your mask on your mouth and nose while working out, and please remember to bring a change of shoes. If we're all doing our part, we can continue to get ahead of the virus, and make sure we're not shut down again.
If you are a shake/smoothie lover like we are, then you've probably experimented with a lot of different ingredients to jazz things up. Maybe it's to be more filling, maybe it's to make it sweeter and more enjoyable. Whatever you go for with your recovery drinks, take a look at this article for 6 items that you should avoid putting in your shakes.
8-7-6-5-4 unbroken strict pull-ups (4 of 6)
Each week for six weeks, we are going to mix in some pull-up work, like we did in the past with the goal to go unbroken. Aim to use the same modification for the whole series.
WOD
“Jack”
20min AMRAP
10 push press (115/75)
10 russian swings (53/35)
10 box jumps (24/20)
Overhead Squat: 5×5 @ 60% of 1RM
then
Press: 3×3 @ 75% of 3RM
Thruster: 5×3 @ 75% of 3RM
WOD
20-15-10-5 mb cleans (20/14)
20-15-10-5 sit-ups
25 double unders
The scale will be 50 singles.
2RNFT – core work
20 seated leg raise toe touches (each leg)
15 T2B from floor (feet don’t touch ground)
10 sec l-sit hold on paralettes
5 v-ups
WOD
800m run
then
5-4-3-2-1
front rack lunges (50% of 1RM OHS; 2-for-1)
overhead squat (same weight)
bar muscle-ups
then
800m run
Push Press: 3×3 @ 75% of 3RM
WOD
10RFT
3 hang power snatches (40% of 1RM OHS)
7 box jumps (24/20)