Strength
Bench
10 x 3 @ 55% 1RM
Rest exactly :45 between sets
WOD
Complete for time:
500 reps of:
Double unders
Squat
Sit-ups
Push press, 65#/45#
Perform 3 burpees on the minute. After each set of burpees, you must change movements. You may complete the movements in any order you want. The objective is to get to 500 total reps as quickly as possible.
Kadie agrees that a strong back is a good thing!
As the summer season approaches the local competitions start to pop up. Evolve does a great job representing at the majority of these throw-downs, and we try to post the sign-up info as timely as possible, but inevitably we hear from some of you that you never knew about the competitions until they were filled up.
No excuses this time, get out your calendar. Seriously, right now, get out your calender or iPhone or whatever it is that you use to keep your house in order and plug in these dates:
Alpine CF Legends Comp - June 15th-16th. Registration is open now with only a few spots left.
Defy! CF Lift the Rockies - July 7th-8th. This is a CF comp and a strongman comp. Details yet to be released.
Warrior Classic Comp hosted by Alpine CF - August 17-18th. This is Loveland. Short drives are awesome.
Front Range CF Colorado Open– August 25th-26th. Registration opens May 15th.
Front Range CF Masters – October 13th – 14th. Registration opens August 1st.
Front Range CF Weightlifting Championships - November 10th-11th. Registration opens September 1st. Here's a great opportunity to put your oly skills to work!
