Tuesday, October 3, 2017

Monday, October 2, 2017
October 1, 2017
Wednesday, October 4, 2017
October 3, 2017

Tuesday, October 3, 2017

Battle for the Booty Update!

The Battle for the Booty in-house competition is EVOLVING!
To spice things up a bit, and to encourage more participation
we are making it a PARTNER COMPETITION this year!
We may add a Master’s 50+ category if there is enough interest!

The Event is Saturday, October 14th ~ 8:30 – 4:00
Sign up in your category of choice in RhinoFit.
You may choose your own partner as long as he/she is in the
same level, however, your choice is subject to approval by our staff.
If you have a partner in mind let your trainer know…
Please be prepared to be flexible!
No partner, no worries. We will take care of that…

The Deadline to sign up is Saturday, October 7th!

The October “16 Club” has started
4 WODs per week or more! You can do it!

If you made 4 WODs per week last month please check the
September “16 Club” list on the table to be sure we have your name,
and… RSVP for the pot luck at Tammi Lowe’s house!
Saturday, October 7th at 6:30 PM ←save the date! *****************************************************

Warm-up:
:30 bar hang
20 meters of walking samson

10 Lateral Box step ups/jump overs
10 Kettlebell swings
10 Toes to Bar or Wall Sit-ups
Supine scorpion

WOD:
Lurong Fall 17.3 ~ “Lucky 13”
AMRAP in 13 minutes…

13 Toes to Bar
13 Kettlebell Swings
13 Lateral Box Jump Overs

Level 3  Open    Masters    Masters+
T2B           →              →              →           
KB          50/70    35/50       35/50
L BJ       24/30    24/30      20/24

Level 2
Wall Sit-ups→         →             →      
KB          35/50      35/50      25/35
L BJ       20/24      20/24     14/20

Level 1
Wall Sit-ups→         →             →  
KB          25/35      25/35      15/25
L BJ       20/24      20/24     14/20

Level 3 may do Russian Kettlebell Swings
Step downs are allowed at L3

Step ups and downs are allowed for L2 and L1

Recovery/Stretching:
“Y” stretch
Banded hamstring stretches
Foam Roll

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