4/11/17

Hardware 17.4 (6 of 24)
(Photo Credit – Chris Leh)

HWCF Bowling Night @ Timber Lanes!

All 21+ and over are welcome to join us for a Bowling Night at ┬áTimber Lanes! Saturday, April 15th from 9pM – 12AM!

Strength:

A1. Weighted Chin Ups: 3RM, then -20# for 4×3
A2. Weighted Dips: 3RM, then -20# for 4×3
or, if you can’t do chin ups and dips –
A1. Bilateral DB Row: 3-4×8
A2. Weighted Push Ups:3-4×8

Conditioning (Test):

3 Rounds:

  • 1 min AMRAP RKBS (70/53)
  • 1 min AMRAP Row or Bike for cals
  • 1 min AMRAP V-Ups
After Class Mobility:

Banded Overhead Distraction (for shoulders): 1-3 mins each arm

Previous Post:

«

Next Post:

»