ANNOUNCEMENTS

 

NOVEMBER AOTM: ERIC S.

It’s Eric’s month! Head to our Athlete of the Month page HERE to see Eric’s Q&A.

 

COMMUNITY WOD – Sunday, November 11th, 10-11am

Hardware’s Community WOD is happening this weekend! Sunday, November 11th, from 10-11am, we will be holding a totally FREE, all-levels workout. Members and non-members are all invited. The more the merrier!

*Note: Open Gym will not start until 11am due to the community WOD.

 

 

STRENGTH

 

WENDLER CYCLE 2 – WEEK 3

 

A. Bench Press:

75% of TM x 5

85% of TM x 3

95% of TM x 1+

*Training Max (TM) is 90% of 1RM

 

B. Strict Neutral Grip Ring Pull-Ups: 3 x 8

*Add weight if necessary

 

 

 

CONDITIONING

 

FOR TIME

18 – 15 – 12 – 9 – 6 – 3

RKBS (70/53) OR AKBS (53/35)

Box Jump/Step Ups (24/20)

 

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