Friday, September 20, 2013
Thursday, September 19, 2013 at 11:15AM 
Balance Gym is excited to announce its launch of Steve’s Club Washington, DC, a non-profit that promotes health, fitness, wellness and personal development to underprivileged and at-risk youths. Steve’s Club was founded on the principle that fitness and sports can be a positive outlet for youths and that mentorship and community involvement are integral to personal development.
IMPORTANT UPCOMING EVENT....Next Saturday, September 28th, we will be hosting "Beat the Streets" to jumpstart our fundraising efforts for the club. More information and sign up for the event is HERE!
WOD for Friday:
1a.) 4X 2-3 Deadlifts- objective is to work up to a heavy set (last 2 sets should be heavy)
-Rest 1:00 minute-
1b.) 4X 15-20 (Aim for unbroken sets; scale reps as needed)
Rest 2:00 minutes-
2.) Complete the following for 12 minutes:
Muscle-ups*
Suitcase Carry 50m (alternate arms with sets)
300m Run
*In terms of rep ranges- choose a range that is manageable. The key is to maintain these reps throughout the workout (approximately 4-5 sets). For instance, if you max set of muscle-ups is 10; then stick with sets of 3-5 depending on your endurance.
*Other scaling options and movements to play with: Rope Climbs, Weighted Pull-ups (keep reps really low), Dips (using parallettes), Handstand Push-ups (parallettes)
Reader Comments (4)
Is there a hero WOD at 6 pm tonight? If so, did I miss the post of what it is?
DL: 225-255-285-315-335 - should have gone heavier, finally fixed the form and feels good
WOD: 5rd (13:45 - since started the last run close to the end)
3 MUs (unbroken)
Suitcase 73#
300m Run
DL: up to 155(PR)
WOD: 4?
7 HSPUs (unbroken)
Suitcase 55# (Thank you Katie for the sass to go heavier)
300m Run
DL: 225x3, 245x3, 255x3, 275x3
pushups: 15, 15, 15, 15
metcon: 5 rds
5 mu (5, 5, 5, 3+2, 3+2)
75# kb carry
40 mountainclimbers